6/2/21

CrossFit GonzStrong – CrossFit

Metcon (Weight)

Olympic Technique

On the 2:00 x 6 Sets:

1 Pausing Squat Clean

3 Pausing Split Jerks

– All Sets Between 55-70% 1RM Split Jerk

– Pause 2 Seconds in Catch of All Movements
Stimulus

– The goal here is to dial in clean and jerk positioning with light-moderate barbell loads that keep you moving well

– Pause for two seconds in the bottom of the squat clean and the catch of the split jerk

– All Sets Between 55-70% 1RM Split Jerk

– Sets are to be performed on the 2:00 [0-2-4-6-8-10]

Metcon (Time)

“Power Hour”

For Time:

50 Clean and Jerks 155 / 105 lb

On the Minute: 20 Double Unders
Stimulus

– Conditioning Category: Grind

– Flow: Starting at the 0:00, athletes will complete 20 double unders, then proceed to the barbell and start chipping away at the 50 clean and jerks. At the 1:00 mark, athletes will need to stop work on the barbell and complete another set of 20 double unders before going back to the barbell. Atheltes will continue on in this fashion until all clean and jerks have been completed.

– The weight on the bar should be something you could complete 15+ reps unbroken when fresh.

– Score: Total Time

Strategy

THE BIG TAKEAWAYS

1. Breathe and relax on the double unders as much as possible.

2. Chip away at the clean and jerks in small sets, singles, or a mixture of both. We want to pick the straegy that will best allow us to continue forward progress.

Modifications

CLEAN AND JERKS

– Single Dumbbell

– Double Dumbbell

DOUBLE-UNDERS

– 30 Single Unders

– 20 Line Hops

– 15s Effort On Any Machine