6/15/21
CrossFit GonzStrong – CrossFit
Metcon (No Measure)
Power Clean and Jerk Technique
On the 1:30 x 5 Sets:
1 Clean Pull
1 Power Clean
1 Jerk Drive
1 Push Jerk
Stimulus
Your calculated percentages
– Complexes do not need to be completed unbroken. You can drop the bar after the pull and reset before the power clean. From there, we’ll hold on for the jerk drive and push jerk.
– Record only your heaviest load of the day.
All percentages based on 1RM Clean and Jerk:
Set 1 – 60% >
Set 2 – 65%
Sets 3+4+5 – 70%
Metcon (Weight)
Split Jerk
Build to Moderate Single
Play it again (Time)
“Play It Again”
AMRAP 5:
3 Rounds:
15 Pull-ups
9 Power Clean and Jerks 95 / 65 lb
Time Remaining: Max Calorie Echo Bike
Rest 5 Minutes
AMRAP 5:
2 Rounds:
12 Chest to Bar Pull-ups
9 Power Clean and Jerks 135 / 95 lb
Time Remaining: Max Calorie Echo Bike
Rest 5 Minutes
AMRAP 5:
1 Round:
9 Bar Muscle-ups
9 Power Clean and Jerks 185 / 135 lb
Time Remaining: Max Calorie Echo Bike