CrossFit Evergreen – CrossFit
Clean and Jerk (12:00 EMOM, Alternating Minutes
minute 1: Hang Power Clean + TnG Power Clean
minute 2: Clean and Jerk
Perform @ 70%+ of Clean & Jerk
)
For the Hang Power Clean + TnG Power Clean, we are looking to emphasize hip extension and keeping the bar close. Then on the alternating minute we will work on a full Clean and Jerk with the emphasis on extending through the bar before pulling aggressively into a Squat Clean. We will stand with intention, reset our grip, then punch into a powerful Split Jerk Overhead.
We can adjust loads between movements if you choose today.
Front Squat (Every 3:00 x 3 Sets
3 Front Squats @ 80-85%
Rest 30 seconds
5 Back Squats @ Same Load
)
This one is a good little mix of hitting a heavy 3 reps on Front Squats for 3 sets, but having our drop sets build speed and stamina in the squat with 5 Back Squats at a similar load. As an example if you have a 225lb Front Squat, we will perform the 3 reps @ 180-190 lb, rest 30 seconds then perform 5 Back Squats at 180-190 lbs.
Recovery (Checkmark)
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
Accessory Work (No Measure)
For Quality:
10:00 EMOM
minute 1: 30 second Weighted Sorenson Hold
minute 2: 8 Dual Dumbbell Seated Arnold Press , Heavy