Iron Grip CrossFit – CrossFit
In this article, olympic weightlifting coach Jim Schmitz talks about the value of weightlifting for cardiovascular conditioning. Particularly the clean and jerk. He presents a terrific challenge as well. Are you up for it?
http://www.ironmind.com/articles/jim-schmitz-on-the-lifts/Clean-and-Jerk-for-Reps/
Warm-up
Warm-up (No Measure)
10 Sumo deadlift high pull
10 m Samson stretch
10 m Butt kickers
10 KB swings
10 Burpee broad jumps
10 m High knees
10 KB snatches (alternating)
10 m Spiderman crawl
10 m Jumping jacks
Skill
clean and jerk
Metcon
Metcon (Time)
For time:
11 Clean + jerk @ 95/65
200 meter run
11 Clean + jerk @ 95/65
50 Double unders
11 Clean + jerk @ 95/65
200 meter run
11 Clean + jerk @ 95/65
50 Double unders
11 Clean + jerk @ 95/65
Rx+ = 115/85