12 Oct 2015 – Weightlifting Development

Check out alllll the PBs from Saturday's CrossFit Total!

WORKOUT OF THE DAY

Weightlifting Development

A) Front squat, Sots press, C&J warm-up

B) Clean & Jerk

B1) 15 minutes to establish a heavy double
B2) EMOM x 5: Perform 2 reps @ 90% of B1
B3) Drop down to 70% of B1 and do a set of one clean, as many front squats as possible followed by one jerk. The challenge is to push hard in the front squats while leaving enough energy for a solid jerk. If you fail the jerk you have to go again. 

C) Split Press

C1) 3 x 5 with 2 second pause overhead from the front rack position - Empty barbell
C2) 3 x 5 with 2 second pause overhead from the back position - Empty barbell - Focus on keeping a tight midline and not arching the lower back