CrossFit Hanover – CrossFit
Clean & Jerk Warmup (No Measure)
Do 2-3min cardio of your choice, then complete the following C&J drills:
Clean Deadlift to Knee (top) x 5
Hang Clean Pull x 5
High Hang [squat] Clean x 5
Mobilize your front rack for 1min, then:
Clean Deadlift to Knee – Pause 3sec, then Hang [clean] x 3
[Squat] Clean x 3
Split Jerk x 3
Mobilize your hips for 1min, then:
[Squat] Clean + Jerk x 6 – *These are not touch and go Clean & Jerks. Add weight after every 2 reps and work up to roughly 50% of your current 1rm.
Clean and Jerk (Establish 1RM (if ready))
If you’re newer, don’t feel like you have to test your 1RM. Technique and safety are more important – focus on that.
When you get close to your 1RM, get a coach to watch you and give you feedback so you can optimize your efforts!
Metcon (AMRAP – Rounds and Reps)
21 Power Cleans 155-105
21 Hand Release Pushups
15 Power Cleans 155/105
15 Hand Release Pushups
9 Power Cleans 155/105
9 Hand Release Pushups