CROSSFIT
“RATTLESNAKE”
FOR TIME:
15 Squat Cleans
12 Squat Cleans
9 Squat Cleans
6 Squat Cleans
6 Push Jerks
9 Push Jerks
12 Push Jerks
15 Push Jerks
Run 200m after each movement
WHITEBOARD BRIEF
STIMULUS
Goal: Steady singles on the Squat Cleans / 2 sets on the Push Jerks
We have 1600m of Running (1-mile); 42 Squat Cleans; 42 Push Jerks
RUN
200m of running should take ~1:00 consistently
SQUAT CLEAN
We should choose a weight with which we can do a rep every :05 and could complete all reps unbroken when fresh.
Quick singles will be a strong strategy for today, providing they are quick.
PUSH JERK
Choose a weight that would only require one break on the set of 15 and 12. The set of 9 and 6 should be unbroken.
STRATEGY
The Squat Cleans are moderately heavy and can be cycled with ease, but it still may be a smart idea to opt for quick singles for the sets of 15 & 12. That been said, if this load and movement is not problematic for you, then push harder and go for unbroken or two sets! What’s the worst that could happen 😉
Move with some fire on the Run, but be cautious to not over do it. especially while needing the lower body on the barbell.
Attack the Push Jerks! Every break requires an additional Clean before being able to go overhead. We don’t want more work than we need.
The reps decrease, push a little harder…especially towards the end! Own the barbell. Enjoy the journey!
Become an active participant in your health.
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