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A Complex Jerk

5
Apr

A Complex Jerk

CFD is going to see the Durham Bulls on May 19th!  

Hope you can join us. Click here for more info

WOD for Friday 040612Click Here For Today’s Schedule
Snatch
3-3-3-1-1-1
–Rest–
5 Rounds:
1 Power Clean, 3 Jerk (75% 1RM C&J)
1 Power Clean, 2 Jerk
1 Power Clean, 1 Jerk
Rest 2 mins between each round

Finish:
Plank
Accumulate a total of 4 minutes

Post Snatch Loads and Workout Time to Comments
For the strength segment, work up to a 1RM Snatch for the day.  These should be full snatches, starting on the floor and received in a full overhead squat.  If you are not comfortable working from the floor, start in one of the hang positions, but still receive the bar in a full OHS.

For the conditioning workout, use 75% of your Clean & Jerk 1RM.  You will do 1 Power Clean, then 3 Jerks in a row from the shoulders, then 1 Power Clean and 2 Jerks in a row, then 1 Power Clean and 1 Jerk.  That is 1 Round.  You’re doing a total of 5 Rounds with a 2 minute rest between rounds.  You can push jerk or split jerk.

After you’ve recovered from the workout, grab a stop watch and accumulate a total of 4 minutes in a full body plank (either resting on the elbows or in  a pushup position).  Note this is 4 minutes IN the position, not total.  So it will likely take longer than 4 minutes — unless your name is Beatrice Yaxley.

OPEN GYM tonight from 7-7:45pm!  Make up a missed workout or work on your lifts.

Prepping for Nationals at Coach Pendlay’s California Strength
[youtube]http://www.youtube.com/watch?v=UuDvhqTSvNM[/youtube]

 

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