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Components
Clean and Jerk
Metcon
Metcon
Settings
Location
(All)
CrossFit Triplex
Program
CrossFit
Date
Workout
Friday, July 1st 2022 - CrossFit Triplex
Class
(All)
CrossFit: 06:00 Uhr
CrossFit: 17:00 Uhr
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (0/1)
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
video library
.
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
1
Marina
Schwander
CrossFit: 06:00 Uhr
1 x 1 @ 45 kg
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