• Teaching Notes
This one is a bit of completely different as we speak with us having alternating minutes of the identical motion sample. Which means that now we have 12 working units of a clear or clear and jerk. We are going to work on the extension part and emphasizing bar velocity and creating shut bar path to the physique on the primary minute earlier than coming again round on the second minute the place we are going to deal with a full clear and jerk, working to place all of it collectively by catching in a high quality entrance squat place, standing aggressively, after which hitting a jerk.
We are going to transfer from the Clear and Jerk into the rack for added absolute energy and muscular endurance work with a combo of Entrance Squats and Again Squats. It will add the variables of a high quality entrance rack place with the added potential to develop velocity and energy with our Again Squat.
Right now is all energy and oly targeted for a pleasant little change of tempo to fashion and movement of our typical CrossFit day.
weightlifting:
12:00 EMOM, Alternating Minutes
minute 1: Cling Energy Clear + TnG Energy Clear
minute 2: Clear and Jerk
Carry out @ 70%+ of Limiter (both Cling Energy Clear or Jerk)
energy:
Each 3:00 x 3 Units
3 Entrance Squats @ 80-85%
Relaxation 30 seconds
5 Again Squats @ Identical Load
equipment:
For High quality:
10:00 EMOM
minute 1: 30 second Weighted Sorenson Maintain
minute 2: 8 Twin Dumbbell Seated Arnold Press, Heavy
