Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Row Technique Development Efforts during warm-up Erg sets x 2 Rounds + Gymnastic or Barbell movement series.
Impact/Focus: Power Clean & Jerk
Warm-up Sets/Reps x 6:00 building to a starting weight.
Climb weight across sets as able.
Every 2:30 x 5 Rounds Total
Power Clean & Jerk x 3-3-3-3-3
*Building to metcon weight or climbing to a heavy triple on the day.
Post scores to comments.
“Grace”
30 x Clean & Jerk (135/95lbs)
Notes:
Grace is one of the fastest CrossFit benchmark workouts.
Reduce the load as necessary, weighing proficiency with these Olympic lifts so you can perform multiple reps unbroken and complete all the reps in less than 10 minutes.
Compare to scores from 05.23.2022 linked HERE.
Post scores to comments.
Skill Development/Accessory Work
Complete the following, partitioning as needed
Row 1000m
50/30 x Push-ups
75/50 x Abmat Sit-ups
