Workout 5.10.17

Nickname: How does something, travel through nothing?

Cloud 9 CrossFit – CrossFit

Today we have the option to tackle two common but often challenging skills. Fast barbell cycling and high rep toes to bar. As we warm-up today we want to find a clean and jerk weight that allows us to move with small fast sets or quick singles. If we hit a weight that makes us struggle for a single then we need to bring the weight down or bring the reps down to 10. Fast singles means as soon as the bar settles we are going for the next rep.

We will even build in some time to work up to a heavy clean and jerk as we find our game weight.

Warm-up

(5-7 minutes)

Coach’s choice (general warm-up)

Specific Warmup

15 minutes

1) Clean and Jerk Review

2) Barbell Cycling Skill

3)TTB Review

Buy In

Clean and Jerk (Establish 1RM in 10 Minutes)

Note how many sets and be sure to change in wodify when you log your weight in wodify

WOD

Metcon (Time)

3 Rounds For Time

30 TTB

15 Clean and Jerks 155/105
Time Cap is 18:00

SCALING:

TTB-15-20 reps, Knee Raises or attempts, sit-ups if needed

C&J- Loading, 10 reps, power cleans only

STIMULUS: 10-15 Mins, moderate barbell small sets or fast singles.

Feature Video

CrossFit Class Workout