Hang Cleans X 2 Jerk X 1

Start at 60% of 1RM for 2 Hang Cleans and on last rep go overhead with the Jerk.

2nd Set 65%, 3rd Set 70%, 4th Set 75%, 5th Set 80%

Then..

Tabata Weighted Push Ups (45#/25#)

8 Rounds of 20 seconds of work followed by 10 seconds of rest.

Then..

Tabata Squat Jumps (45#/33#)

8 Rounds of 20 seconds of work followed by 10 seconds of rest.

Post max load for Hang Clean and Jerks and lowest rep count for 20 seconds of work in the 8 rounds of the Tabata workout.

Coaching Tips: Scale load and movements to match your current fitness level. For the Hang Squat Cleans, start at 60% of your 1 rep max for the Clean and Jerk and do 2 Hang Squat Cleans and on the last rep do 1 Split Jerk. Add weight for the 5 total sets. Keep the loads in corresponding percentages to take advantage of proper form in the movements. This will ingrain proper pattern of movement to help you become more efficient at the Clean and Jerk. For the Tabata weighted push up, have some one place a plate on your back to perform this workout. Chin, chest and thighs touch the deck and full extension of the arms complete the description of the push up. The Tabata jump squat is a full squat with a bar behind your neck to a 6" jump off the ground.

FIGHT GONE BAD IS JUST SIX DAYS AWAY.  As of Sunday night we have 13 athletes signed up for our team and we have raised $2,555.00.  We are just shy of our $3000.00 goal.  Please register for our CrossFit East County team and begin soliciting donations to help meet this year's overall goal of 1 million dollars.  If you do not want to join the team and participate in the workout, please consider donating to one of our registered CFEC athletes (help someone get over $150.00 so they may earn a t-shirt) to help them reach their fundraising goal, then come to cheer everyone on the morning of the event, Saturday, September 26th, beginning at 6am.  Thank you all for your generosity and support for the Wounded Warriors Project and the Prostate Cancer Research Foundation.

Thank you to everyone that came out to enjoy the Free Class yesterday morning. Adam, Jennifer D., Denise, Jennifer O., Cathy, and Christine it was very nice to meet you and we look forward to seeing you again soon.  Liza, Mike, Audria, and Greg, thank you for bringing your family and friends and sharing your passion for CrossFit with them.