Warm-up: Jog to West Alabama and back
Skill: Clean and Jerk Skills and Drills
The Clean, Squat Clean, and the Jerk by the numbers (USAW Top Down Method)
Strength: 25 minutes to work up to a 1 rep max (1RM) Clean and Jerk
#A Noted CrossFit Strength Goal is a 1.5x Bodyweight Clean and Jerk, for example a 200lb Man with a 300lb Clean and Jerk or a 130lb Woman with a 195lb Clean and Jerk
WOD: 12 minute AMRAP of….
5 Clean and Jerk (135/95)
10 Slam Ball (30/20)
15 Kettlebell Swings (53/35)
A Note about the Advanced WODs…the Advanced WODs contain more Advanced Movements such as Double Unders, Pistols, Snatches, Muscle Ups etc as well as much heavier working weights for the WODs. AllSport Athletes may choose to do the Advanced WOD if they are capable of doing the Skill Portion RX. For example, if you can do Muscle Ups but 185lb Thrusters are too much, you may still do the Advanced WOD and scale the Thruster weight, however, for the Advanced WOD, you cannot scale the Movement and keep the Weight.
Advanced WOD: 12 minute AMRAP of…
3 Clean and Jerk (185/135)
6 Broad Jumps (minimum 1 mat distance 6′)
9 Slam Ball/Kettlebell Swings (Slam 40/30+/KB 70/53)#
#Alternate Slam Ball and Kettlebell Each Round, ie….Slam Ball Round 1, KB Round 2 etc…
50 GHD Sit-ups or 100 Ab Mat Sit-ups