by Alex EtzenXS CrossFit – General CrossFit
Weightlifting
Clean and Jerk
Minute 1 complete 5 reps AHAP
Rest 3 minutes
Minute 4 complete 5 reps AHAP
Rest 3 minutes
Minute 8 complete 3 reps AHAP
Rest 3 minutes
Minute 12 complete 3 reps AHAP
Rest 3 minutes
Minute 16 complete 3 reps AHAP
Then 10 minutes to find a 1 rep max for the day
*Reps do not have to be touch and go, you get he entire minute to complete 5 or 3 reps. Any style Clean & Jerk will suffice. Score total volume for the 2 sets of 5 reps and 3 sets of 3 reps.
Volume = weight x reps (ex. 95 pounds for 5 reps then 100 pounds for the next 5 reps, your 5 rep score is 975) If you fail to complete 5 or 3 reps within the 1 minute time frame, score is total reps completed x weight.
Metcon (Weight)
Add up all the weight lifted during the 2 sets of 5 Clean & Jerks.
Metcon (Weight)
Add up all the weight lifted during the 3 sets of 3 Clean & Jerks.