Jerk Balnce
5 sets to find a heavy jerk balance
Push Press w/pause in dip+Jerk
3@60%
Jerk
Build to 90% then you have 5 reps to hit the goal of 95%+
Mobilize
*Crossfit and the Club have been heavy and rough this week. So I do want you to mobilize. Tomorrow we will work in some complexes as a deload and discuss further of what to expect during our next cycle.*
From the Rack Complex:
1 Front Squat + 1 Push Jerk + 1 Split Jerk
EMOM
30 DUs
Devil Presses for the rest of the minute until you complete 60 Devil Presses
Drop Clean+Front Rack Zotts
Build to a heavy complex in 5 sets
High Hang Muscle Clean+Hang Power Clean+Squat Clean
3@60% of muscle Clean
Clean
Build to 90% then you have 5 attempts to hit the goal of 95% or above
Push Press w/pause in dip+Push Press+ Jerk
5@60% of Push Press
Mobilize
For Time:
Buy in: 40 Machine Cals
-into-
2 Rounds
30 Deadlifts
30 Pull Ups
20 Deadlifts
20 Chest to Bar Pull Ups
10 Deadlifts
10 Bar Muscle Ups
This is the last week of our Olympic Cycle. So with that being said if we don’t PR don’t be stressing or disappointed. Our goal is to hit 95% of our 1RM and if you PR after that then HELLS YA. I’ll give you a nice crisp fist bump. Our goal though throughout this cycle was to work on technique make our difficult lifts feel easier and less of a pull, push, and a prayer. If you have been consistent with coming it shows. Keep up the hard work and lift heavy. Be ready for the start of a strength cycle next week which will take us into the CrossFit open.
Snatch Balance+Zotts Press
5 sets to find a heavy complex
High Hang Muscle Snatch+Hang Power Snatch+Squat Snatch
3 sets at 60% of Muscle Snatch
Snatch
Build to 90% then 5 reps to find a heavy single
3 Position Clean
High+Low Hang+ From the Ground
5@60% of Clean weight
Shoulder Press+Push Press w/ pause in dip+Jerk
5@70% of Shoulder Press
Stretch/Mobilize
I’m not worried about core during our Max out days. I’d rather have you stretch out and be ready to go for the next day instead of being more sore.
CrossFit Wig Wag 