Clean and Jerk Complex
Every 90 Seconds for 10 Reps:
Clean High Pull + Mid-Hang Clean + Jerk
The pull from the floor on the Clean High Pull should be purposeful and balanced, with your weight balanced over mid-foot. The dip/drive should also be balanced and not pull you forward. Aim to make a few reps at/above 80%.
Post loads to comments.
Exposure 5 of 8
AMRAP 12 Minutes:
6 Chest-to-Bar Pull-Ups
12 Alternating Pistol Squats (6e)
Sub Chin-over-Bar or Jumping Pull-Ups as needed. Scale the pistols to box pistols as needed. Elevating your working leg to a box is a scale for lack of strength/flexibility in the non-squatting leg. Squatting to a box scales for the same things but also allows you to reduce the ROM and need for balance a bit. Use a box height that still allows significant ROM, or scale to Goblet Forward Lunges. Scale the Dubs to Singles or 10 attempts as needed.
Post rounds, reps, and Rx to comments.
Next Sunday: The Starting Strength Program Total
Coach Jeremy and Coach Margie’s Starting Strengthers will wrap up their eight-week cycle on Sunday, August 13th starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
News and Notes
- Today’s 2:15pm Free Intro class is cancelled.
- Today’s Active Recovery and Anti-Gravity classes are also cancelled.
- During today’s group classes and Open Gym hours, we’ll be showing the final day of the CrossFit Games on our big screen at 597. All the more reason to get yourself to CFSBK today!
Yesterday’s Results Board: A Very Long Metcon
Gambino Enforcer Abandons Life of Crime to Save Animals NY Daily News
A Day in the Life of Sara Sigmundsdottir CrossFit Mayhem