CrossFit Evergreen – CrossFit

Clean and Jerk (Clean & Jerk Complex
Every 3:00 minutes x 5 Sets
3 Hang Squat Cleans + 1 Split Jerk)

Extra Instructions

Starting @ 70% of 1RM Clean and Jerk and building to a heavy for the day

The goal here today is to challenge the ability to hit and maintain positions in the hang before hitting a Split Jerk under fatigue. Every cycle leads and builds from the last, so the work we put into refining technique on the Split Jerk should really help as we move into more time under tension with the barbell complex.

Grettel (Time)

“Grettel”

10 Rounds

3 Clean and Jerk

3 Bar Facing Burpees

Load: MRx 95/65, Rx 135/95

Objectives / Stimulus / RPE / Workout Strategy

Goal: 4:00-7:00 minutes

Time Cap: 12:00

Stimulus: Barbell Cycling and Quad Stamina

RPE: 9/10

Primary Objective: Complete each round in under :50 seconds

Secondary Objective: Even pacing across all 10 rounds

Travel/Hotel/Limited Equipment (No Measure)

10 Rounds

3 Dual Dumbbell Power Clean and Jerk

3 Dumbbell Facing Burpees

Load: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

5 Rounds (10:00 Clock)

:50 Work/:10 Rest

Station 1 – Plank on Low Rings, Add Load if Able

Station 2 – Barbell Hip Thrusts w/ 3s Iso at Top

For the hip thrusts, perform at the heaviest load that allows you to keep the 3s held at the top true through and go unbroken for 50 straight seconds. May use a sandbag or dumbbell on your lap as well!

Recovery (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d