“Your mind is not your shoe size.” – Jim Kwik
3 Position Power Clean + 3 Push Jerk : 1-1-1-1-1
CLEAN AND JERK COMPLEX
This 6-rep complex is designed to be completed unbroken
The three positions we’re looking to hit in the Power Clean are:
High Hang (Pockets)
Hang (One Inch Above the Knee)
Floor
Gradually build up in weight over the 5 sets as we work to something heavy for the day
Complete a set every 2:00 – 2:30
CrossFit Games Open 13.4
As many reps as possible in 7 mins of:
3 Clean & Jerks, 135/95 lbs
3 Toes-to-bars
6 Clean & Jerks, 135/95 lbs
6 Toes-to-bars
9 Clean & Jerks, 135/95 lbs
9 Toes-to-bars
… Continue adding 3 reps each round to each movement until time expires.
DESCRIPTION & STIMULUS
GENERAL
The clean and jerk is a big focus of this two part workout
We’ll work on positioning, speed, and strength in our opening complex
After that, we’ll complete our conditioning piece 13.4
Over the 7 minutes of work, we’ll climb by 3 reps per round
After the 9’s, you’ll progress to 12-15-18….
Your score it total reps completed at the end of the workout
Reference the below number for scoring:
Finish 3’s: 6 Reps
Finish 6’s: 18 Reps
Finish 9’s: 36 Reps
Finish 12’s: 60 Reps
Finish 15’s: 90 Reps
Finish 18’s: 126 Reps
Finish 21’s: 168 Reps
Finish 24’s: 216 Reps
CLEAN AND JERKS
Choose a weight here that you could cycle for 12+ reps unbroken when fresh
Within the workout, these will probably be completed as small sets or quick singles
TOES TO BAR
Let’s choose a variation of toes to bar that you could 15+ reps unbroken when fresh
Within the workout today, 3’s is minimum number we want to hold
You could also adjust the volume by starting at 1 or 2 reps and increasing by 1 or 2 reps per round
STRATEGY
CLEAN AND JERKS
While singles may be the most consistent option across the workout, sprinkling in some small sets may be appropriate for you
One thing you could do to start each round of clean and jerks is complete a small set before going to quick singles
For Example: On the set of 6’s, you could start with 3 touch and go, followed by 3 quick singles
This mix of sets and singles can help improve your score and keep you moving through this movement
TOES TO BAR
In order to stay consistent later in the workout, it’s important today to start to break up your toes to bar before your movement starts to slow down
Once the feet slow down and you have to grind out reps, it’s much harder to come back for the next set
Think about chipping away at each set by breaking them in half or into thirds
For Example: You could complete the set of 12 as 6-6 or 4-4-4
Be open to changing your plan of attack later in the workout if things get tough
Do whatever you have to do to keep moving, even if that means opting for quick singles at some point
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