WOD: Friday 240920

An all day strength day is the best way to start the weekend.

• Coaching Notes

This one is a little different today with us having alternating minutes of the same movement pattern. This means that we have 12 working sets of a clean or clean and jerk. We will work on the extension phase and emphasizing bar speed and creating close bar path to the body on the first minute before coming back around on the second minute where we will tackle a full clean and jerk, working to put it all together by catching in a quality front squat position, standing aggressively, and then hitting a jerk.

We will move from the Clean and Jerk into the rack for added absolute strength and muscular endurance work with a combo of Front Squats and Back Squats. This will add the variables of a quality front rack position with the added ability to develop speed and power with our Back Squat.

Today is all strength and oly focused for a nice little change of pace to style and flow of our typical CrossFit day.

weightlifting:

12:00 EMOM, Alternating Minutes

minute 1: Hang Power Clean + TnG Power Clean

minute 2: Clean and Jerk

Perform @ 70%+ of Limiter (either Hang Power Clean or Jerk)

strength:

Every 3:00 x 3 Sets

3 Front Squats @ 80-85%

Rest 30 seconds

5 Back Squats @ Same Load

accessories:

For Quality:

10:00 EMOM

minute 1: 30 second Weighted Sorenson Hold

minute 2: 8 Dual Dumbbell Seated Arnold Press, Heavy