220110

CrossFit McComb – CrossFit

SP C&J Warmup (No Measure)

7 Reps of each:

Romanian Deadlifts

Clean Pulls

Hang Muscle Clean

Front Squat

Push Press

Back Rack Elbow Rotations

3 reps of each*

(Power or Squat)

High Hang Clean

Low Hang Clean

Full Clean (from mid-shin/floor)

SP Oly Linear – Session 2 (5 Rounds for weight)

Part 1

4×3 Barbell Halting Clean Deadlift

Pause for 3 seconds with bar at mid-thigh

Rest 1 minute between sets

Choose a weight that allows you to maintain a good position for the entire 3 second hold. That could be up to 80-100% of your 1RM if you have that information.

Part 2

5×3 Barbell Power Clean

Rest 1-2 minutes between sets

Build up to a working weight and then stick with it for all 5 sets. If it’s your first time completing this session, you’re looking at 50-60% of your 1RM (relatively light-moderate). If you’re repeating this session, make a small jump up from the previous time you completed this session.

Part 3

4×2 Barbell Pause Dip Push Jerk

Pause for 2 seconds in the bottom of the dip

Rest 1 minute between sets

Keep weight light to allow for an explosive hip opening before the press under

Part 4

5×3 Barbell Split Jerk

– OR – Barbell Push Jerk

You can choose to do Split or Push Jerk. Only score the variation you perform.

Rest 1-2 minutes between sets

Build up to a working weight and then stick with it for all 5 sets. If it’s your first time completing this session, you’re looking at 50-60% of your Clean & Jerk 1RM (relatively light-moderate). If you’re repeating this session, make a small jump up from the previous time you completed this session.

Part 5

3×5 Barbell Front Squat

Rest 2-3 minutes between sets

Build up to a moderately heavy weight and stick with it for all 3 sets. You’re looking at 60-70% of your 1RM if you have one. If not, you should choose a weight that you feel you could still do 5-6 more reps with once you got to 5.

Metcon (Time)

For time:

1 rope climb

5 front squats (115/75#0

2 rope climb

4 front squats

3 rope climbs

3 front squats

4 rope climbs

2 front squats

5 rope climbs

1 front squat

rope climb scale is pulling a pull sled (little ones) to you hand over hand while kneeling – 15 feet is equal to one rope cimb

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