Crossfit 01/13/20

Power Clean & Jerk (Weight)
Take 15 Minutes and Build to a Heavy Single

– This is a great opportunity to fine tune clean and jerk mechanics as we build to something heavier than we are using in the metcon today
– Athletes can push jerk or split jerk, but must get the barbell to the shoulders with a power clean

Metcon (Time)
"Air Fryer" – CAP 15:00

Rx
3 Rounds:
50 Air Squats
10 Power Clean and Jerks (135/95)

Scaled
3 Rounds:
50 Air Squats
10 Power Clean and Jerks (95/65)

– Choose a weight on the barbell that you could cycle for upwards of 15+ reps unbroken when fresh
– Within the workout, this should be a weight that you could complete as ‘touch and go’ sets, but may opt for quick singles
– We expect the 3 rounds to take somewhere in the 6-12 minute range to complete

Silverback Accessory
Back Squat Waves

Set 1: 4 Reps @ 86%
Set 2: 3 Reps @ 92%
Set 3: 1 Reps @ 98%

3 Minutes Rest

Set 4: 4 Reps @ 92%
Set 5: 3 Reps @ 98%
Set 6: 2 Reps @ 104%

3 Minutes Rest

Set 7: 4 Reps @ 98%
Set 8: 3 Reps @ 104%
Set 9: 2 Reps @ 110%

All percentages are based off your 5-Rep Heavy Back Squat