WOD: Thursday 230323

Newer member Caio enjoying the CrossFit Open. Welcome to Sanctify Caio!

• Daily Focus

The clean and jerk is the name of the game today. We will start things off with a challenging barbell complex before moving into a challenging barbell conditioning/cycling workout. The goal today is to reinforce quality positions, get some time under tension, and challenge our ability to move light/moderate weight quickly, efficiently, and smoothly as our heart rate rises.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Points of Performance, Coaching Cues, & Scaling Modifications

Squat Cleans: Keep chest tall on the set-up of each squat clean. The barbell should stay close and come up with the body working into full extension before pulling underneath into the squat clean. Really work to hit that good quality triple extension before working into the bottom of the squat.

-Scale: We can sub out a hang power clean + front squat or even just a hang squat clean if positions or lower back problems are exacerbated by pulling from the floor.

Shoulder-to-Overheads: These reps should ideally be done as push jerk by setting up in a strong front rack position with full grip on the bar, dip underneath punch with a firm lockout then stand to extension before letting the barbell fall directly back to the front rack as you dip to punch right into the next jerk. Continue this cycle for the duration of the reps. We can move to a push press, but the thought is that the thruster will fatigue the arms and we will need to stay with a jerk in order to maintain efficiency.

-Scale: Scale to a light strict press or dual dumbbell push press or strict press.

weightlifting:

Every 3 mins for 15 mins.

1x [ 1 Power Clean + 2 Hang Squat Cleans + 3 Split Jerks ], pick load

Starting at 75% 1RM of your limiter and increasing to a heavy for the day.

metcon: “Mt. Juliet”

10-8-6-4-2 reps, for time of:

Squat Clean, 135/95 lbs

Shoulder-to-Overhead, 135/95 lbs

Time domain: 6-8 mins

Time cap: 10 mins

Accessories:

4 rounds for quality of:

GHD Sorenson Hold, 1 min

Single Arm Kettlebell Suitcase Carry, pick load, L 100 ft/R 100 ft

10 L/10 R Single Leg Hamstring Bridges