Workout of the Day
STRENGTH
Every 2 min x 8 Sets
2 Power Cleans + 2 Split Jerks
Notes
In our final two weeks of the cycle, we’ll put together all your hard work on rack position, dip mechanics, power, and coordination and translate it to the split jerk.
Take each power clean as a single, resting a few seconds between. Advanced athletes comfortable with the jerk footwork may feel free to cycle the jerks today. Otherwise, reset at the rack position for each rep to organize yourself.
Use what you learned in our “wave loading” last cycle. If things fall apart, don’t be afraid to come back down to a lighter load to clean things up before moving on to heavier weight!
METCON
“Ingrid”
10 Rounds for Time:
3 Snatches @ 135/95#
3 Lateral Burpees Over the Bar
Notes
This workout was first posted to CrossFit mainsite on January 3, 2021. It’s a play on the classic benchmark “Isabel,” which is 30 snatches for time at the same loads.
Intent: <10 min. Use the scaling options below to help you find the right stimulus!
Snatches are intended to be power, with the athlete receiving the bar above parallel. The weight should be moderately heavy, in the realm of 65-75% of a 1RM, or less if you are still in the learning stages with this lift.
Take time to set up each rep properly. Technique and efficiency are your friend on a workout like this. Rushing in the first two rounds with sloppy reps will fatigue you prematurely.
Scaling Option A
10 Rounds for Time
3 Snatches @ 105/75#
3 Lateral Burpees Over the Bar
Scaling Option B
7 Rounds for Time
3 Hang Power Snatches @ 65/45#
3 Lateral Burpees – Step Over the Bar
CrossFit Group Class Programming Template (WK7/8)
Casey with that post workout… glow?