Wednesday 06.02.21 Workout

Derek Hurdle

BOX BRIEF

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CROSSFIT

STRENGTH:

Clean and Jerk

CONDITIONING:

“POWER HOUR”

For Time:

50 Clean and Jerks

** Every minute, starting at 0:00 perform: 20 Double-Unders

WHITEBOARD BRIEF

Today we will lift before the ‘Main Event’.
We will spend 10:00 building to a Heavy Single Clean & Jerk.
The goal is not to necessarily PR, but rather dial in technique, lift heavy, and help with scaling for “Power Hour”. But, if we get a PR…fantastic!
At 10:00, there will be a 3:00 break and “Power Hour” will start at 13:00.
For “Power Hour” at the start of every minute, you will perform 20 Double-Unders and work through Clean & Jerks until the start of the next minute.
The goal is to complete 50 Clean & Jerks. “Power Hour” should take somewhere between 5:00-8:00.
Score = the time it take to complete 50 Clean & Jerks. The Double-Unders are just there to make things wonderful 😉
STRATEGY
It will be very tempting to hit a big set at the start of this workout, but for today the challenge will be to work through sets that allow for minimal rest.
This could be via triples, doubles, or even singles. Singles will reduce the eccentric portion we feel when repping out. There is a time and place for “repping out”, but if we start this too soon, it could put us in a metabolic hole.
Consider doing a triple or double every time you get back to bar, then quickly shift to fast singles.
A strong finish requires operating at or just below your threshold, and hanging onto the bar for the final reps.

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