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Clean and Jerk Practice for 12/18/2015

By December 17, 20152 Comments

One more day of Olympic Lifting today.  We worked on snatches in a MetCon on Monday, and heavy split jerks on Wednesday.  Today, we will be working on clean and jerks.  Through the EMOM, we will start with a power clean, practice our speed with a hang power clean, and drive that bar overhead with a jerk.

CrossFit Alloy WOD for 12/18/2015:

Olympic Lifting Accessory Work:
EMOM 6 Min:
1 Power Clean
1 Hang Power Clean
1 Push Jerk
*use 80% of your 1 rep Push Jerk

MetCon:
6 Round for Time:
6 Hang Power Cleans (95/65)
6 Thrusters (95/65)
6 Bar Facing Burpees

Post Time to Comments

6:30pm – Olympic Lifting with Greene Barbell Club

Join the discussion 2 Comments

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    6 Round for Time:
    6 Hang Power Cleans (75/55)
    6 Thrusters (75/55)
    6 Bar Facing Burpees

    Brass:
    6 Round for Time:
    6 Hang Power Cleans (55/35)
    6 Thrusters (55/35)
    6 Bar Facing Burpees

    Bronze:
    6 Round for Time:
    4 Hang Power Cleans (55/35)
    4 Thrusters (55/35)
    4 Burpees

  • Avatar Joe DiMenno says:

    Platinum: 10:13

    Cari: Thanks for pushing me to go platinum! Tough but I am glad I did it.