CrossFit – Mon, Dec 12
CrossFit GonzStrong – CrossFit
Clean n jerk Complex (Weight)
Clean & Jerk Complex
For Max Load:
1 Deadlift
1 Squat Clean
1 Hang Squat Clean
1 Split Jerk
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
– This is a repeat from 7/24/20 (before we had an app).
– Conditioning Category: Grindy Threshold. Athletes will move at their maximal sustainable pace throughout while grinding through their barbell reps.
– Barbell Loading: Should not exceed 65% of your 1RM jerk.
– Score: Total time it takes to complete the workout.
– The traditional way to break up “DT” is to do 11 deads, rest, 1 dead into 8 hang power cleans, rest, then do 1 hang power clean into 6 unbroken push jerks.
– Often times, athletes will find themselves needing to break up the push jerks into 2 sets. This is typically not due to the push jerks being too heavy, but instead because the hang power cleans have tired them out.
– If needed, let’s stick to the deadlift strategy of doing 2 sets (11-1), then break the hang power cleans into three sets (8-3-1) to be able to hold onto the push jerks.
– Let’s keep the focus on holding onto the push jerks for all 6 reps each round. If we need to break something, have it be the hang power cleans or the deads first.
Extra credit (Checkmark)
Ring Muscle-Up Benchmark
https://ctstorageprod.blob.core.windows.net/videos-coaching/ring-muscle-ups.mp4
For Time (10 Minute Cap):
30 Ring Muscle-ups
Row Intervals
https://ctstorageprod.blob.core.windows.net/videos-coaching/row-recovery.mp4
For Time:
1,200m Moderate, 600m Easy
1,000m Moderate, 500m Easy
800m Moderate, 400m Easy
600m Moderate, 300m Easy
400m Moderate, 200m Easy
200m Moderate, 100m Easy
Moderate: 2K Pace + 5-10 Seconds
Easy: 2K Pace + 15-20 Seconds
Accessory [Back & Biceps]
For Quality:
70 Barbell Bent Over Rows
50 Reverse Barbell Curls
30 Inverted Barbell Rows