WEDNESDAY WORKOUT OF THE DAY

CrossFit Auckland HIIT

PERFORMANCE & FITNESS

Barbell Complex for the Clean & Jerk

With an empty barbell:

  • 5 Clean Grip Romanian Deadlift
  • 5 Hang Clean Pull
  • 5 Front Squat
  • 5x [Hang Power Clean + Strict Press]
  • 5x [Hang Squat Clean + Push Jerk]

Touch and go barbell cycling

Then

Progressively adding weight to the bar, 5 reps ea exercise, building up to 60% of 1RM (C&J)

  • 5x [Power Clean + Push Jerk]
  • 5x [Squat Clean + Split Jerk]

THEN

EMOM 9MIN

  • 5 Clean & Jerk 60% of 1RM  Clean * Front Squat [non dynamic]

QuickFit : 30min Express Workout

AMRAP 15MIN

  • 15 Double Unders  Single Unders
  • 10 Box Jumps 30/24″  24/20″
  • 5 PJ  85/52.5KG 65/35KG  50/25KG

 

One Comment

  1. Jo July 10, 2019 at 1:16 pm - Reply

    QF AM

    AMRAP15: 7 + 35
    30 Single unders
    10 box step ups @ 20″
    5 push jerks @ 30kg

    I did start off with double unders, but my rope was playing up so I changed ropes and went back to singles, but doubled the number. I seemed to have a bit of a mare as my hair came out of its ponytail, rope failure and I bashed my earring out with my rope. Anyway, was a goodie. I need to get my rope sorted.

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