Friday CrossFit

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


Warm-up (No Measure)

A. 3 min cardio

B. Mobility

Bretzel stretch

C. Specific

– 5 Elbow rotations

– 5 rack active turnover drill

– 5 high pulls

– 5 push press

– 5 paused reception push jerk (snappy)

– 5 power clean and jerk


A: Metcon (No Measure)

10 min:

Power Clean and Jerk Technique
Concentrate on getting the bar in or near the hip on the second pull. Work on the feeling of a powerful rack position before the jerk. Hold your clean and jerk finish positions to make sure you are in the right spot.

B: Metcon (Weight)

Power Clean and jerk

1 rep every 20 seconds for 15 reps @65-70% of your max clean and jerk.

Try to catch the bar as high as possible on both movement. Thinking about that should force you to be more explosive and to finish your hip extension.
Newer athletes don’t need to worry about the every 20 sec and can just spend the time working the technique of power clean and jerk.


Metcon (AMRAP – Rounds and Reps)

Amrap in 14 min:

14 Double DB step ups 35/20


14 cal Row
HSPU progression and or number that allows you to do the first set in two sets or less. Row is the priority. Larger classes can use bike or ski as needed.