CrossFit Indian Trail – CrossFit
power clean with pause in catch + pausing jerks
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6.5/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6.5/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7/10 RPE
*Pause in receive for 2 seconds on both pause movements.
Clean and Jerk Warm Up (No Measure)
Banded lat rotations (10x) -on 10th rep hold for :20
spiderman rocks(5-6x/leg)
kang squat into warrior squat (5x)
plate behind head tempo squats
10-15 light kb swings + 8 tempo kb presses/side
banded pull aparts, diagonals, raises, presses
empty barbell warm up :
clean pulls
elbow rotations (full grip on barbell)
muscle cleans
front squats
split stance presses
high hang squat cleans
split jerks
Version of Pig Chipper (Time)
For time
10 Power Cleans (205/135) (155/105)
20 Chest to bar Pull Ups (chin over bar pull ups)
40 Toes to bar
80 Wall Balls (20/14)
40 Toes to bar
20 Chest to bar Pull Ups (chin over bar pull ups
10 Power Cleans (205/135) (155/105)
*Time cap 20 minutes
Version of Pig Chipper (Time)
For time
10 Power Cleans (205/135) (155/105)
20 Chest to bar Pull Ups (chin over bar pull ups)
40 Toes to bar
80 Wall Balls (20/14)
40 Toes to bar
20 Chest to bar Pull Ups (chin over bar pull ups
10 Power Cleans (205/135) (155/105)
*Time cap 20 minutes