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


" Jeremy "


OH Squats (PVC)


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?