Monday CrossFit

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit


Warm-up (No Measure)

EMOM 9 minutes:

1- row 45 sec

2- 10 banded burpees

3- 10 box jump
banded burpees = Place band around ankles:

This is a stretch. The key is to keep the feet close together and when you pop up, make sure your heels get back on the ground.


Clean and Jerk (3 pause clean pause jerk : 5 x 2+1)

3 Pause clean = pause below the knees, above the knees and in power position

Pause jerk = Pause in bottom of dip

These pauses are to help you pay attention to the feet during the entire complex. You should feel your big toe clamping not the ground you heel planted throughout the pull. If you think of pulling you will not be balanced rather, you should be thinking of driving into the ground, like a squat. Take your time to get to the pauses rushing things will only cause mistakes. This does not need to be heavy in fact it shouldn’t since you will be under tension for a long time.

Each set is 2 reps of the 3 position pause clean and 1 rep of the pause jerk

Clean and Jerk (EMOM 10′: 1 PClean + 1 SClean+ 1 split jerk @70%)

Everything you though about in the previous section should be applied here. Go with a weight you ca control but challenges your stability. Keep your cues simple: toe down, lift chest along with the bar, pull bar in, move your feet.

I know this is the same as last week, we are working consistency and trying to correct whatever patterns we may have that aren’t optimal

Front Squat (Work up to a 5 rep max / heavy)

You have the remainder of class to do this. You should be able to start at the weight you finished at in the clean complex. You can use the racks here.