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Components

Clean and Jerk

Metcon

Settings

Workout

Friday, July 1st 2022

A. General
60sec Row/Bike/Run/Ski @ easy
30sec Banded good mornings
45sec Row/Bike/Run/Ski @ Moderate
30sec Banded T pull aparts
30sec Row/Bike/Run/Ski @ Hard

B. Mobility
Front rack bent elbow stretch
5 x/side 5sec contract + 5 sec relax
https://youtu.be/-3S0gZ3xL10

C. Specific
2 sets
3 clean first pull
3 muscle clean
3 power clean
3 Tempo squat cleans
3 jerk dips
3 push press
3 Jerk
3 tempo clean & jerk (slow down first pull)

Weightlifting

A: Clean and Jerk (1 rep max)

TC: 15 min
Score: Weight

Scaling Options
Beginner
Every 2 min for 14 min
3 Clean and Jerk @ moderate

Intermediate & Perform
As Written

Metcon

B: Metcon (Time)

2 rounds for time
50 WallBalls 20/14lbs
50 KBS 24/16 KG

KG: 9/7 KG
TC: 12 minutes
Score: Time

Scaling Option
Beginner
40 Wall Balls 14/10lbs
30 KBS @16/9 KG

Intermediate
50 Wall Balls 16/12 lbs
50 KBS @ 20/12 KG

Perform
2 rounds for time
50 Wall Balls 20/14lbs
50 GHD Sit-ups

Extra Accessory

Metcon (Weight)

Unstable KB Press
3 x 10/arm
Rest as needed between sets

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, 01, July 2022

Leaderboard

Men's Clean and Jerk
Stibe Schüpbach	01/07/2022	1 x 1 @ 90 kg
Christoph Schenk	21/12/2021	1 x 1 @ 85 kg
Luca Saurer	22/12/2021	1 x 1 @ 75 kg

Women's Clean and Jerk
Daniela Pechmann	01/06/2022	1 x 1 @ 53 kg
Marina Schwander	01/07/2022	1 x 1 @ 45 kg

Male Clients

Female Clients

Marina
Schwander

CrossFit: 06:00 Uhr

1 x 1 @ 45 kg