Jul 11, 2016

Tuesday 16.07.12

Warm Up
- Bergener warmup

Main WOD
Clean and Jerk: 7 x 2+1. In this rep scheme you will do 2 cleans and one jerk, seven times.
Follow with 3 x 3 Clean Pulls

Mobility WOD
- Pigeon stretch; 3x with 2 minutes each side

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 1600. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
-  A clean pull is the first and second pull of the clean, where the lifter ends in an explosive triple extension (ankles, knees, and hips) with a full shrug, arms straight. Clean pulls are typically heavy, done with 90-110% of the lifter’s 1 rep max. Straps are typically used so as not to make grip a limiting factor. I recommend that if you haven’t been doing cleans regularly you use around 80% of your 1 RM and work on speed and technique.

5 comments:

Boo said...

Great workout
Clean and Jerk
95,135,165,175,185,195 (fail at 225)
195 x 3 x 3

AARON DEVAN said...

185, 205, 225, 225, 205, 205, 205
235 for pulls

monroe said...

CJ 135, 135, 140, 140, 145, 145, 150
Clean pulls 185 x 3 x 3
Pull ups 5 x 5

Dwayne Beasley said...

C&J 95 115 115 125 125 125 125
155 clean pulls
3x5 MU progressions and 3x10 TTB

Patrick Rood said...

C&J (2x1): 135-145-155-165(f)-160-165-155
Clean Pulls: 185: 2x3; 205: 1x3