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!
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.
CrossFit Games Open 11.3
As many reps as possible in 5 minutes of:
You must complete the squat clean before moving on to the jerk
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.
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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.
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