DATE – Wednesday Oct 1st

 

Warm-up: Dynamic lengths

 

Mobility: Banded anterior hip opener lunge + front rack stretch

 

Review C&J technique

 

WOD A) Testing: In 20 min establish a 1 RM Clean and Jerk

 

– A full squat clean + split jerk is preferred, but if mobility/technique restrict you then a power movement is permitted.

 

WOD B) CrossFit.com benchmark WOD “Grace”

For time:

30 x Clean and Jerks (135/95)

 

– Scale the weight to roughly 60-65% of your 1RM, the goal here is barbell cycling and intensity, not grinding through 30 reps at a weight that is too heavy.

– A power clean and any variation of shoulder to overhead are permitted.