Clean and Jerk plus some abs
Warm Up
General
3 sets 5/5 Front rack box step ups*
5/5 KB/DB windmills
10 Med Ball abmat sit ups
Mobility
PNF lat stretch on box 5 repetitions
– 5 seconds pushing against the box with your elbows
– 5 seconds stretch moving your chest toward the floor
Specific Reception
Drills Jerk
6 split position push press
6 Tall split jerk (from heels off the ground & bar at forehead)
6 Tall split jerk (from Heels off the ground & bar in front rack)
6 Tall split jerk (from front rack)
3 Tempo Split jerks
Clean
3 Pause front squats
3 No hook, no contact squat cleans
3 Tall squat cleans
3 tempo cleans
Weightlifting
Clean & Jerk
5 x 1 @90%
Rest as needed between reps
TC: 15 minutes
Score: Weight
Scaling Options
Beginner
5x 1-3 @ Good technique
Workout
21-15-9-15-21
Medball Abmat situps @ 20/14 lb
Calorie Row/Bike/Ski
TC: 15 min
Score: Time
Scaling Options
Fit
15-12-9-12-15 Abmat situps
Calorie Row/Bike/Ski
SC
Abmat sit ups @ lower weight
Calorie Row/Bike/Ski
RX+
21-15-9-15-21
GHD Sit-ups
Cal Ski
Accessories
EMOM 9
6 Heavy Wallballs + 6 High Box jumps
All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System. All Workout are now published …
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