Strength:
Work on Clean and Jerk Technique
- Start light and get a lot of reps in
- Slowly work your way up to heavier weights, but make sure the primary focus is on maintaining the correct form
- Feel free to go for a Heavy Single or Max Effort if your feeling up to it
- You will be much more successful if you have another set of eyes to help you out. Grab a training partner or better yet, if you have access to one, a good coach
Conditioning:
Run 1000m
100 Push ups
10 Squat Snatches (135#/ 95#)
Intermediate:
Run 1000m
75 Push ups
10 Squat Snatches (95#/ 65#)
Beginner:
Run 1000m
50 Push ups
10 Squat Snatches (65#/ 45#)
Novice:
Run 1000m
25 Push ups
10 Squat Snatches (45#/ 35#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Clean and Jerk DEMO
We were lucky enough to have the help of Frank Murray, a very high level competitive lifter, at the gym today. He helped us out with the finer points of the Clean and Jerk. Here is a video of Frank hitting a 376# Clean and Jerk. Sorry about the terrible video quality.
Squat Snatch Video courtesy of CrossFit Lindy
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