WOD: Friday 240419

Maybe last week’s weightlifting competition has inspired you to go for a big Clean & Jerk today.

• Coaching Notes

We have another fun benchmark in the mix this week with the barbell benchmark “Grettel”. We will also be starting the day with a 1RM Clean and Jerk, which should more than bring the hype to the gym on a Friday. The goal here today is to have some fun warming athletes up with a little plyometric work and some dynamic medball prep. This should light the fire under athletes and have them excited to hit some big lifts. The goal is to warm athletes up to around 70% of their 1RM, then move at around 3-5% increases all the way up to 100% of their 1RM or even better 102% of their 1RM.

Once we have successfully completed the weightlifting portion of the workout we will then move to adjust loads down to the working weight for our barbel conditioning piece. It would be ideal to have a few touches and talking points on barbell cycling going into this one, so if you can allot some time here to practice and talk through it, your athletes would surely benefit from it. Once we are set, we will tackle the workout “Grettel” with the emphasis on speed and form with the barbell. Remember that this is meant to be a sprint, so the goal should be 3-7 minutes for all athletes with a generous 10:00 minute cap for those that really did not want to move fast today.

weightlifting:

Every 2 mins for 16 mins.

1 Clean & Jerk, pick load

Starting @ 70% and building to a Heavy for the Day

Metcon: "Grettel"

10 rounds for time of:

3 Clean & Jerks, 135/95 lbs

3 Bar Facing Burpees

Time Domain: 3:00-7:00 minutes

Time Cap: 10:00 minutes

Accessories:

Every 1 min for 12 mins, alternating between:

1x [ 2 Pause Clean Pulls + 2 Clean Pulls ], pick load

5 High Box Jumps Rest 1 min