CrossFit Evergreen – CrossFit
Hang Squat Clean & Jerk (Weight)
Hang Squat Clean & Jerk
https://ctstorageprod.blob.core.windows.net/videos-movements/hang-clean-jerk.mp4
On the 2:30 x 6 Sets:
Set 1: 3 Reps @ 75%
Set 2: 2 Reps @ 78%
Set 3: 2 Reps @ 78%
Set 4: 2 Reps @ 83%
Set 5: 1 Rep @ 86%
Set 6: 1 Rep @ 86%
*All Percentages Based Off 1RM Clean & Jerk
*Athletes Can Push Jerk or Split Jerk
– For sets 1, complete 3 hang clean and jerks. Athletes should hold onto the bar for all 3 reps without dropping between.
– For sets 2, 3, & 4, complete 2 hang clean and jerks. Athletes should hold onto the bar for both reps without dropping between.
– For sets 5 & 6, complete 1 hang clean and jerk.
– Athletes should stick to their percentages here even if they feel they could go heavier. Let’s aim for great speed and technique here.
– Score: Enter heaviest set of 1 rep.
Warm Up
With An Empty Barbell:
5 Good Mornings
5 Strict Presses
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Hang Squat Cleans
5 Push Jerks
5 Split Jerks
With A Light Weight:
2 Hang Squat Clean & Jerks
With A Moderate Weight:
1 Hang Squat Clean & Jerk
…Make more jumps if needed until you reach your starting weight.
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
– Conditioning Category: Grindy Threshold. We’ll move at our maximal sustainable pace throughout while grinding through the barbell and toe to bar reps. Cardio fatigue will play a role here as well as muscular (particularly grip and midline) fatigue.
– Clean & Jerks: Loading should not not exceed 70% of your 1RM clean & jerk. Reps can be performed in singles, small sets, or touch and go all the way through.
– Toes To Bar: Athletes should be able to perform reps in sets of 3 or more or in quick singles.
– Score: Total rounds + reps. If you finish the round of 15’s, your score is 5 rounds.
Warm Up
3 Empty Barbell Clean & Jerks
3 Knees To Chest
3 Light Clean & Jerks
3 Toes To Just Above Hip Height
3 Clean & Jerks @ Workout Weight
3 Toes To Bar
Modifications
CLEAN & JERKS
– Reduce Loading
– Sub Dumbbells
TOES TO BAR
– Toes To As High As You Can
– Knees To Chest
– Medball Overhead Sit-Ups
– Sit-Ups
Rope & Doubles (Time)
For Time [10 Minute Cap]:
4 Rope Climbs
75 Double Unders
3 Rope Climbs
75 Double Unders
2 Rope Climbs
75 Double Unders
(125 Singles)
– Athletes should aim to push themselves outside of their comfort zone with their speed on these movements.
– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.
Modifications
ROPE CLIMBS
– Reduce Reps
– Climb To As High As You Can Safely
– 5 Strict Pull-Ups = 1 Rope Climb
– Hand Over Hand Sled Pulls
DOUBLE UNDERS
– Reduce Reps
– 2:00 Time Cap
– 125 Reps of Singles
– 30 Box Step Ups (15 each leg)