WOD: Monday 240729
The face you make when you hit the most perfect Jerk.
• Coaching Notes
Today, we are starting things off with a 1RM Clean and Jerk. We have been progressing things over the past 6 weeks and alternating between Split Jerk percentage work, Squat Cleans, Snatches and now we are in that peaking phase and ready to tackle the 1RM Clean and Jerk. This is always a fun day to celebrate PRs and really admire the work we have put in throughout the last cycle or two. We then have a fun conditioning piece on the docket today built around Event 11 from the CrossFit Games in 2022. The entire focus and effort here will be on moving steadily through and keeping a cyclical pace to the workout. The focus here is extra leg stamina and strength while also building in some strict pulling gymnastics work.
weightlifting: clean & jerk
Take 15 minutes to Establish a 1RM
*Suggested Build
3 Reps @ 65%
3 Reps @ 70%
2 Reps @ 75%
1 Rep @ 80%
1 Rep @ 86%
1 Rep @ 91%
1 Rep @ 96%
1RM Attempt
metcon: "eleven"
11:00 AMRAP
5 Strict Pull-Ups
9 Goblet Squats
35 Double Unders
Load: 70/53lb, 32/24kg
accessories:
For Quality
4 Sets
:15/:15 Single Leg Wall Sit
6/6 Stagger Stance RDLs, Moderate Load
:15/:15 Single Leg Hip Thrust Hold, Moderate Load