Wednesday Dec 09, 2020
  • Classes
    • 6am
    • 930am
    • 12pm
    • 4pm
    • 520pm
    • 640pm
    • 8pm

Open 13.4

Strength

Cash in: 10min of empty bar jerk tech

E90s x 9
1 Power Clean & Jerk

MetCon

BF Benchmark 10


Open 13.4: 7min AMRAP
3 Clean & Jerk 135/95
3 T2B
6 Clean & Jerk 135/95
6 T2B
9 Clean & Jerk 135/95
9 T2B
12 Clean & Jerk 135/95
12 T2B
15/15, 18/18, 21/21 . . . .

Cash out: 10min Double Under practice

WARMUP
3 Rounds: 10 PVC Pass Through, 10 OHS, 10 Ring Rows, 10 Push Ups

MOBILITY
5 reverse lunges with a twist each leg
5 worlds greatest each leg
1min (5s contract, 5s relax) child's pose on box
10 inchorm scorpions + 10 marching calves b/w each
5 pigeon to hip flexor each
10 alternating cossack squats

strength SPECIFIC WARMUP
3 rounds, increasing weight & decreasing reps (rd1: 5s, rd2: 3s, Rd3: 1s)
High Hang Power Clean & Jerk
Hang Power Clean & Jerk
(ex. rd1: complete 5 high hang power cleans + 5 jerks w/ empty bar, repeat with hang power clean & power clean, add weight & repeat from the top w/ 3 reps of each)

INTENTION
Work to a technically heavy single. Stay dynamic as long as possible.

metcon SPECIFIC WARMUP
5 Burpees AFAP then
3 rounds of 2 Power Clean & Jerks 2 T2B
Rest 2-3min, hit the amrap hard!

INTENTION
Open retest & Barracks Fitness test of barbell cycling, T2B endurance & of course, lungs.
CJ weight should be between 40-70% of 1RM from today.
(can be closer to 70% if you're a T2B ninja)

SCALES
Scale barbell to something you could tng for 5 reps
Scale T2B -> T2A (pick target on wall & stick with it) -> weighted / MB sit-ups

 

Coaches Notes

KINDA EQUIPPED

E90s x 9
1 Power Clean & Jerk

BF Benchmark 10
Open 13.4: 7min AMRAP
3 DBL DB Clean & Jerk
3 T2B or V-Ups
6 Clean & Jerk
6 T2B or V-ups
9 Clean & Jerk
9 T2B
12 Clean & Jerk
12 T2B
15/15, 18/18, 21/21 . . . .

BODYWEIGHT / HOUSEHOLD GEAR

4 x 3min AMRAP, rest 1min
3 OO Ground to Overhead
3 V-Ups
6 OO Ground to Overhead
6 V-Ups
9 OO Ground to Overhead
9 V-Ups
12 OO Ground to Overhead
12 V-Ups
15/15, 18/18, 21/21 . . . .

– Eric Barber