Clean and Jerk
CrossFit FTM – CrossFit
Warm-up
Burgener Clean and Jerk (No Measure)
External Shoulder Rotation 1 min/side
Pigeon Pose – 1 min/side
1 Round with PVC
1 Round with Barbell
3 Power Shrugs
3 High Pulls
3 Muscle Cleans
3 Front Squats
3 Hang Power Cleans
3 Hang Squat cleans
3 Shoulder Press
3 Push Press
3 Push Jerks
3 Split Jerks
Weightlifting
2 Power Cleans + 1 Push Jerk (EMOM 12 @ 75% of 1rm)
Metcon
Metcon (AMRAP – Reps)
9 Min AMRAP
3 Thrusters 115/75 lbs
9 Hand Release Push Ups
30 Double Unders/ 10 Cal
Metcon (Calories)
Row, Bike, or Ski
20 x 30 sec
interval 1, 5-9 RPE
interval 2, 1 RPE
0 – Nothing at all
1 – Extremely easy, “could easily hold this pace
and talk for hours”
“2 – Very easy, “Can talk in complete sentences”
3 – Easy, “Deeper breathing but can speak in
broken sentences”
4 – Moderate, “Talking first becomes difficult”
5 – Somewhat hard, “Starting to breathe hard
and get uncomfortable”
6 – Moderately hard, “Rapid breathing, talking
is avoided”
7 – Hard, “Rapid, forceful breathing and not
wanting to talk”
8 – Very hard, “Labored breathing, cannot talk”
9 – Very, very hard, “Starting to gasp for
breath, unable to speak”
10 – Extremely hard, “Gasping for air”
10+ – Max, “As hard as you can go, sprintaway-from-danger
pace”