Oly Lifting Skill Work
Clean Deadlifts 3X3 110% of 1RM for Clean and Jerk
Clean Pulls from Pull Boxes 3X2 60% of 1RM for C & J
Cleans X1 Hang Clean X1 3X1 60%, 70%, 80% of 1RM for C & J
Clean and Jerk 60%X2, 70%X2, 75%X1, 80%X1, 85%X1
Then..
" Jeremy "
21-15-9
OH Squats (PVC)
Burpees
For time:
Post 85% load and time to comments.
Coaching Tips: Scale load and movements to match your current fitness level. Pay attention to the percentages of your 1 rep max for the clean and jerk. Keep the load within those percentages as we're trying to keep correct form for this complicated movement. Remember, we are not doing a CrossFit workout during the skill work portion of the WOD. We are practicing Olympic Weightlifting. These movements are not exactly the same as a CrossFit movement dictates in getting the bar off the ground to overhead. Conversely, they will definitely get you better at doing CrossFit workouts. Come and see why. As for "Jeremy", that is about a 5-10 minute workout.
Whose footloose and fancy footwork?
5:30am
Rose 5:27 Rx
Jeff D. 5:25 Rx
Robert P. 5:09 Rx
Emily 4:11 Rx
Monica 5:09 Rx
Chrissy 5:11 Rx
Scott 4:01 Rx
Julia 4:11 Rx
Teshina 4:00 Rx
Paul 2:53 Rx
I almost thought those were Julia’s feet in the picture on a day she forgot to shave but then I realized Nike doesn’t make Uhgg Boots. There’s no mistaking Emy Baker in the middle with those “chicken winged” arms pinned against her sides. That’s her classic running style.
Puzzo! You’re the Man! Thanks for the donation buddy. Now the pressures on to get you your money’s worth on FGB! I’ll make sure to leave a lung on the floor in your honor. Thanks again dude!
Scraped up shins, it can only be one person!
Dave!! haha..chicken wings..so does that make you the bald eagle? 🙂
9:00am
Audria 5:29 Rx
Tina 5:38 Rx
Dusty 4:29 Rx
Mike 4:48 Rx
Al 5:10
Chad 3:51 Rx
Ed 6:07 Rx
Karen 6:17 Rx
Jen R. 5:38
Briley 5:05 Rx
Emily, that’s funny.
Those are my man’s feet!! Paul you captured the first time Jon’s feet (and therefore the rest of his body) were able to function before it was light out!! Can Jon write that on the PR board?
10:00am
James DNF
Liza 11:06
Traci 4:36 Rx
12:00pm
Jake 3:55 Rx
Brandon 4:06 Rx
Yvette 5:16 Rx
Jon B. 3:17 Rx
Lisa 4:15 Rx
Tiffany 3:44 Rx
Touche Emy Baker!! Yes, The Bald Eagle has landed!
Big Jon, sexy scars! Now I see why Amelia’s so enamored with your huge feet! So much so that she ignored the fact that you’re actually stepping directly ON the ladder! What a cute crossfit couple!
I did notice that he was stepping on the ladder… but being the supportive girlfriend that I am, I chose not to point it out, Newman.
5:00pm
Bill 4:31 Rx
Chris 4:38 Rx
Sonya 4:58
Steve 4:21 Rx
Tanner 3:55 Rx
Dana 7:09
Sandy 7:08
David M. 3:18 Rx
6:00pm
David 4:06 Rx
Pam 5:26 Rx
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