CrossFit – Wed, May 17

Westshore CrossFit – CrossFit

Warm-up

On 6 Min Clock: (1 Set Each) (No Measure)

10 leg swings/leg

10 lateral leg swings/leg

10 banded deadlifts

10 banded squats

10 banded pull-aparts

10 arm swings across

10 arm swings overhead

10 torso twists/direction

10 banded deadlifts

10 banded squats

10 banded pull-aparts

Loading Up

3-5 sets:

1 power clean

1 hang power clean

1 jerk

– Build in load each set.

– Partner up and share a bar.

Olympic Weightlifting

7 sets for Load: Every 3:00

1 power clean

1 hang power clean

1 jerk

— The limiting factor will most likely come down to the jerk.

— Athletes can build each set but should begin working sets around 70%+ (6-7RPE) of 1-rep-max.

Power Clean

Hang Power Clean

Clean and Jerk

Cool Down

3 sets:

20 banded pull-aparts

:30 wrist extension stretch/arm

:30 thread the needle/arm