Friday, July 24th
Register For Class: https://get.mndbdy.ly/6zAE4INHH6
As a friendly reminder classes will be limited to 15 athletes per class. You must register for class to attend.
Clean and Jerk Primer [On the 0:00]
On the 2:00 x 4 Sets:
1 Low-Hang Clean Pull
1 Low-Hang Clean High Pull
1 Low-Hang Squat Clean
2 Split Jerks/Push Jerks
Set 1: 52% of 1RM Clean & Jerk
Set 2: 57% of 1RM Clean & Jerk
Set 3: 62% of 1RM Clean & Jerk
Set 4: 67% of 1RM Clean & Jerk
This is a repeat from last week, as we'll climb 2% across all lifts.
This piece is designed to get you ready to go for the heavier percentages in the Low Hang Squat Clean and Jerk that follows.
We'll dissect the movement into a clean pull, clean high pull, and squat clean from the low hang position, or just below the knee.
All 5 reps are designed to be completed without letting go of the bar.
Low-Hang Squat Clean and Jerk [On the 10:00]
On the Minute x 10:
1 Low-Hang Squat Clean and Jerk
Set 1: 70% of 1RM Clean and Jerk
Sets 2-10: Build to a Heavy Single
This piece begins at the [10:00] on the running clock.
We'll pick up a little heavier than where we left off, completing the opening set at 70% of your 1RM Clean and Jerk.
For the remaining 9 sets, gradually build to a heavy single for the day.
You do not have to build in weight every set, but the aim is to climb up.
These 10 sets are designed to be completed at the top of every minute.
50 Weighted Sit Ups 20/14
40 Handstand Push-ups
30 Double Kettlebell/DB Thrusters 35’s/20’s
20 Power Cleans 115/85
GOAL: 9 - 18:00 (18:00 CAP)
No Class, next available class is tomorrow at 8:00am.
SweatFest is a 45 minute high-intensity cardio class. Workouts combine simple body weight, gymnastics, rowing, and light lifting movements for a high-energy workout. Short, sweet, super sweaty full-body workout! SweatFest is for everyone. No on-boarding or CrossFit experience needed.
Monday - Thursday: 6:30pm
DO MORE. BE MORE. GIVE MORE. LIVE MORE.