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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 4 (4 Rounds for weight)

Part 1

4×3 Barbell High Hang Squat Clean

Rest 1 minute between sets

The biggest takeaway we want you to get from this drill is a fast pull under the bar so be sure to choose a weight light enough that allows you to do that.

For those of you with a 1rep max that’ll be around 45-55%.

Part 2

5×3 Barbell Squat Clean

Rest 1-2 minutes between sets

Build up to a working weight and then stay at that weight for all 5 sets. For those of you with a 1RM, you’re looking at 55-65% of that weight for your first time through this session.

If you’re repeating this session, make a small jump up from the previous time you completed this session.

These should not be touch and go so be sure to reset in your set up between each rep.

Part 3

4×3 Barbell Tall Jerk

You can choose to do Split or Push Jerk stance.

Rest 1 minute between sets

For many of you, performing these with just an empty barbell will be plenty. If you want to go a little heavier, that’s fine – just make sure you’re still able to hit the proper timing and positions.

Part 4

6×2 Barbell Clean Pull

Rest 2-3 minutes between sets

Stay at the same weight for all 6 sets. For those with a 1RM clean, shoot for 70-80% of whatever that is. If you don’t have a 1RM clean, you can jump up 15-30% from whatever weight you chose for the squat cleans in part 2 of this session.

Metcon (Time)

4 Rounds

3 Wall Walk

30 Dumbbell Squat

3 Wall Walk

Rest 1 Minute Between Rounds

Suggestions

Men: 40# DBs

Women: 25# DBs

street parking Tuesday 12/07/2021

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