Monday’s WOD 8/13/12
Clean and Jerk50% of 1 Rep Max
Compare to your last time : 5/7/12
Today we are starting a new cycle of skill work to specifically work on our Olympic Lifts. The Olympic lifts consist of the Snatch and the Clean and Jerk. For the next few weeks we will focus on these lifts during our buy in’s. We will start light to get familiar with the movements. We will use accessory work to enhance our strength and confidence in these lifts.
I am sure most of you noticed the strength emphasis during our last cycle. We have seen many P.R.’s in the Squat, Deadlift, and Press. Although this new cycle will focus on the Olympic lifts, I assure you we will not sacrifice the P.R.’s we have made in these lifts.
For today’s buy in we are going to pick a load that is at least 50% of our 1 rep max in the clean and jerk. If you aren’t sure what your 1 rep max is on this lift, then fear not, for we will choose a very light load and work on skill work. This movement is a full squat clean, stand, reset the feet, then a split jerk or a push jerk. Move the weight as IF it were a 1 rep max P.R.
For today’s workout we are going to perform a CrossFit Benchmark workout. We have performed this workout before in May. If you performed this workout in May, compare your times and try for a P.R. This workout requires 21 reps of full squat cleans, followed by 21 ring dips. Then 15 squat cleans and 15 ring dips. Then 9 and 9. A squat clean is taking a load from the ground to the shoulders, while landing in a full squat (the bottom of a front squat). A ring dip is supporting your body weight above the rings, lowering yourself to a position where you shoulders pass your elbows, and back to the top. If you are brand new to squat cleans, a power clean version is acceptable.
For today’s cash-out we are going to attempt a sotts press. The sotts press is a strength, stability, and flexibility exercise. Try PVC pipe, then a bar, then attempt to add some weight.