Performance
A. Take 10 minutes to practice C&J Technique
B. Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk x 1.1
*build as you go
C. CrossFit Games Open Event 11.3
Complete as many reps as possible in 5 minutes of:
Squat Clean & Jerk (165/110 lbs)
Competition
Wod will be posted at gym
Performance
A. EMOM for 9min:
Clean & Jerk
Min 1: 3 reps at 115/75 or 50# under PR
Min 2: 2 reps at 125/85 or 40# under PR
Min 3: 1 reps at 135/95 or 30# under PR
B. Buy in: 100 Double Unders
21-15-9 of:
KBS (70/53)
Burpees
Cash Out: 100 Double unders
EXTRA
C. Front Squats; 2 reps x 5 sets
Build to tough 2 reps in 3-4 sets and use that same weight for all sets
Competition
Wod will be posted at gym
Performance
Take 12 minutes to establish a 1 rep max Power Clean & Push Jerk
+
Complete 5 rounds for time of:
3 power clean & push jerks @ 60% of 1RM
10 box jumps (24″/20″)
3 power clean & push jerks
100m run
Competition
Wod will be posted at gym
Performance
A. Clean and Jerk Cluster; 1.1.1 x 4 sets, rest 2min
+
5 sets for times of:
3 Power Clean (165/115lb)
6 Ring Dips
9 Box Jumps (24/20”)
12 Hand-Release Push-Ups
Rest 3 minutes
Competition
Wod will be posted at gym
https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games
These workouts will be done at Calibrated every Saturday b/w 10am and 1pm.
The WODS will be no different from any other training day except everyone will have a judge and a Heat they are assigned to. Immediately following the OPEN we will have a cookout to celebrate everyon’s hard work! Despite your ranking this will be a great way to help our Calibrated Community grow while setting some awesome goals for your future in CrossFit!
If you choose not to sign up there will still be a 9am class every Saturday to get your workout in.
Performance
A. Take 15 minutes to work up to a heavy-ish Clean & Jerk
Beginners:
EMOM for 15min of:
Above knee Hang Snatch + Front Squat + Push Jerk
*light loads! Focus on positional speed and solid receiving positions!
B. Two sets for max reps of:
60 seconds of Squat Clean & Jerk (135/95)
Rest 60 seconds
C. AMRAP in 5 mins:
30 Wall Balls – 20/14# (10/9 ft)
21 Burpees
30 Wall Balls
15 Burpees
30 Wall Balls
9 Burpees
Competition
Wod will be posted at gym
