True Spirit CrossFit
  • Home
  • Get Started
    • 100 Days Journey
    • Workout of the Day
  • About Us
    • Blog
    • Our Clients' Stories
    • Newsletters
  • Our Programs
    • Remote Fitness Coaching
    • CrossFit >
      • Workout Of the Day
    • Report Ready
    • OCR Training
    • Endurance Training >
      • GORUCK Club
      • Running
      • Cycling
    • Personal Coaching
    • Yoga
  • Contact Us
  • Our Schedule
  • Buy a Gift Card
  • Untitled

7/12 Technique Tuesday

7/11/2016

0 Comments

 
Today's workout is from the 2011 CrossFit Games Open. It's a short, intense and heavy workout. These clean and jerks should be amongst the heaviest you have tried in a workout. 
For some inspiration, watch today's video from Catalyst Athletics. All three lifters weight less than 138lbs and all three can clean and jerk over 200lbs. (200lbs is about 91kg.) These ladies demonstrate speed under the bar, quick elbows, precise and accurate movements. Perhaps a few of your lifts will look as good as theirs? You'll have plenty of time today to practice. Good luck!
Today's Workout 
3 position SQUAT Clean & Jerk 1-1-1-1-1-1-1 (get heavier than your workout weight)
Today, the 3 position clean starts from the floor, then above the knees, then high hang, perform a jerk after every clean (3 total for each set). These do not need to be touch and go reps. 
then, 
CrossFit Games Open 11.3

As many reps as possible in 5 minutes of:
Squat Clean
Jerk
You must complete the squat clean before moving on to the jerk
Level I
75/55 hang squat clean and jerk
Level II
145/100 squat clean and jerk
As Prescribed 
​165/110 squat clean and jerk
WOD Notes
If you have a sub-6 minute Grace time (with squat cleans), then do this workout RX with a goal of at least 10 reps. Do not sacrifice mechanics for reps with a heavier weight. 
During the dip of the push jerk keep a vertical torso by pushing the knees forward and out. Fully extend the hips before pressing under the bar to receive with locked out arms. Stand up all the way before lowering the bar to the floor for the next rep. 

We are having a Facebook Check-in Contest from July 16-Aug 13!

To celebrate our two-year anniversary we are running a Facebook Check-in contest. Between July 16 - Aug 13, the person with the most Facebook Check-ins will win a Hylete jacket emblazoned with our logo! All you have to do is show up to CrossFit, YogaFit or Open Gym and check into True Spirit CrossFit & Yoga on Facebook. If you're not sure how to do that, ask a coach. 
0 Comments



Leave a Reply.

    Special Events 

     Jan 13 - Feb 3 Row'd Royalty
    Feb 17 - March 3 - THE OPEN 
    March 6-11 - Femme Fatale Week 

    Record your WOD on Beyond the Whiteboard. 
    Do you need CrossFit or yoga gear? Click on the links below to buy through our Just Strong, Reebok, Rogue or Hylete Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
    Picture
    Shop Now Rogue Fitness
    Picture
    Check out our Flickr page!

    Categories

    All
    Covid 19
    Covid-19
    Foodie Friday
    Homegrown Paleo
    Mental Toughness
    Mobility Monday
    Motivation Monday
    Myth Busting Monday
    Start Up
    Start-up
    Technique Tuesday
    Transformation Tuesday
    Whole Life Wednesday
    Whoop
    Wilderness Medicine Wednesday
    Wod


    Archives

    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014


    RSS Feed

True Spirit CrossFit & Yoga
Call or text us: (406) 404-6FIT
32D Shawnee Way, Bozeman, MT 59715
Email: leslie@truespiritcrossfit.com
CrossFit Journal: The Performance-Based Lifestyle Resource
Picture
  • Home
  • Get Started
    • 100 Days Journey
    • Workout of the Day
  • About Us
    • Blog
    • Our Clients' Stories
    • Newsletters
  • Our Programs
    • Remote Fitness Coaching
    • CrossFit >
      • Workout Of the Day
    • Report Ready
    • OCR Training
    • Endurance Training >
      • GORUCK Club
      • Running
      • Cycling
    • Personal Coaching
    • Yoga
  • Contact Us
  • Our Schedule
  • Buy a Gift Card
  • Untitled