Clean and Jerk 90% x1x5
Perform 5 Clean and Jerks at 90% of your heaviest load on the C&J Complexes from this cycle. Aim to be consistent on all of your heavy reps.
Clean and Jerk 80-90%x1x3
Clean Pull 115%x3x3
Post loads to comments.
3 Rounds for Time of:
20 Air Squats
5 Power Clean and Jerks, 185/125
This workout should take around 8-12 minutes. The barbell movement is programmed such that it’s heavy but doesn’t require breaks over :10 or so to get through. If you’re using a lighter load and working on technical issues, you can increase the reps to 7 per round. Keep the air squats clean and fluid.
Post workout of the day results to comments.
Great shot taken by Jessica B of Team CFSBK at yesterday’s team completion at CrossFit 718. CFSBK Super duo Coach Melo and Alex even took first place overall yesterday! If you competed yesterday, post thoughts and results to the comments section! You can see a few more pics on our Flickr page.
- Do you have a regular movement practice dedicated to optimizing tissue integrity and recovery? If not, check out why so many people love Active Recovery. Today at 11am with Coach Fox!
- We’ll be streaming The CrossFit Games during Group Classes today and at OG tonight! Come on by if you want to check it out with other folks or while you train. Will Ben Smith hold on to his narrow lead over Mat Fraser? Can a country with just over 300,000 people have TWO of the fittest women on earth?
The Second ever AntiGravity Class today!
Is your kip krap? Are you muscle-ups more like muscle downs? Are your pistols mere pop guns? Coaches Noah and Arturo have designed Anti-Gravity: an hour-long gymnastics strength, skill, and conditioning class.
The class will focus on the gymnastics skill and strength components that are most commonly demanded in CrossFit workouts, using a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight movements. Our goal is to improve not only skill, but gymnastic work capacity and muscular endurance.
When: Tuesdays at 7:30PM and Sundays at 2PM (Today!)
Cost: This counts as a regular group class
Each class will consist of skill work, strength development, conditioning, and flexibility training. Every class will include dedicated strength work and a WOD, so its intention is to be a complete workout of the day on its own.
What if there was a black hole in your pocket?