18
Oct
Clean and Jerk, Week 3
Commonwealth CrossFit – Specialty Classes
Focus:
Keep core braced
Maintain vertical dip
A: Warmup/stretching
B: Segmented clean deadlift
5×3 with 1 second pauses below knee, above knee, and at power position (pause on the ascent and descent)
C: Clean complex (ascending in weight with good mechanics)
6×2 clean deadlift + hang power clean
D: Push jerk from rack
6×2
E: Clean and jerk 10 EMOM
F: WOD
Single arm DB DT (50/35)
5 rounds for time, 10 min time cap
12 deadlift
9 hang clean
6 push jerk