Strength
In 15 minutes or less, work up to a heavy 2 rep of:
Clean & Jerk
MetCon
“Revenge of the Sith”
Rx
EMOM, until failure, of:
1 Clean & Jerk 115/75
2 Box Jump Over 24/20
3 Clean & Jerk 115/75
4 Box Jump Overs 24/20…
*The minute number corresponds to the number of repetitions you perform. Odd minutes will always be Clean & Jerk, even minutes Box Jump Overs.
L2
Clean & Jerk @ 96/65
Box Jump Over @ 20/12
L1
Clean & Jerk @ 65/45
Box Jump Over 12 or Jump over Parallette
Barbell
5 Sets of:
Hi Hang Snatch x 3 @ 65-75%
3 Sets of:
Power Clean x 3 @ 70%
3 Sets of:
GHD Sit Ups x 15
Mobility
Mobilize for the CrossFit Total tomorrow
Today we start with a 15 minute build for a 2 rep clean and jerk. You are welcome to go as heavy as you’d like, just keep in mind we have the long awaited CrossFit Total tomorrow so be smart! I suggest doing push jerks because that is what you will be doing for the MetCon.
Our benchmark “Revenge of the Sith” WOD is next. It’s been a little bit of time since the last time we did this, but try and remember about how many rounds you got last time and beat that! If this is the first time you’re doing this MetCon, I highly recommend taking as much rest as possible in the early rounds. Ideally you want your heart rate to have a fairly steady climb the further you progress. If you are not proficient at barbell cycling, this is not the time to test it out; quick singles will be much more efficient for you.