Enter the Sandman

Enter the Sandman

PSKC CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Clean and Jerk

15 minutes to work up to a heavy triple touch and go clean and jerk. You cannot set bar down.

Metcon

Metcon (AMRAP – Reps)

10 1-minute rounds of:

25 squats

Max reps of clean and jerks

Rest 2 minutes between rounds.

Men: 155 lb.

Women: 105 lb.
Scaling

Each round in this workout is a sprint. Reduce the number of squats to allow 20-30 seconds to perform clean and jerks. The load on the clean and jerk should be as heavy as you can handle without hesitating before each lift. Pick a load that is challenging but still allows you to hang on and perform back-to-back reps quickly.

Intermediate Option

10 1-minute rounds of:

20 squats

Max reps of clean and jerks

Rest 2 minutes between rounds.

Men: 135 lb.

Women: 95 lb.

Beginner Option

10 1-minute rounds of:

10 squats

Max reps of clean and jerks

Rest 2 minutes between rounds.

Men: 95 lb.

Women: 65 lb.

No Comments

Post A Comment
Follow

Get every new post delivered to your Inbox

Join other followers: