CrossFit WOD, April 26, 2019

Spring CleanInspirationRECIPE: SPANISH SCRAMBLE
https://www.crossfit.com/at-home/spanish-scrambleWarm-upWarm-upI. 2-3 Mins on Row/Bike/Ski/Run to get blood flowing then into…
5 inch worms
5 Strict Presses
5 Strict Presses in a quarter squat
5 Push Press
5 Push Jerks
5 Split Jerks

II. Clean and Jerk Progression
5 x Hang Muscle Clean
5 x Push Jerks
5 x Hang Clean at knee
5 x Split Jerks
5 x Hang Clean under knee
5 x Split Jerks
5 x Clean and JerksWeightliftingClean and Jerk (1-1-1-1-1)ON A 20:00 RUNNING CLOCK… Establish 1RM Clean & Jerk
For those practicing technique perform 2-3 reps every 2 minutes.
WEIGHT INCREASE GUIDELINE:
min 0-2: 3 x empty BB
min 2-4: 3 x very light
min 4-6: 3 x light
min 6-8: 2 x moderate
min 8-10: 1 x moderate/heavy
min 10-12: 1 x heavier
min 12-15: 1 x heavierer (around current PR)
min 15-18: 1 x new PR attempt
min 18-20: 1 x new PR attempt or clean upMetconMetcon (Time)FOR TIME
30 Wall Ball (20/14)
5 Power Clean (135/95)
20 Wall Ball
5 Power Clean
10 Wall Ball
5 Power CleanSCALING:
CLEAN AND JERK — If the athlete cannot go overhead they can build to a max clean. If the athlete cannot squat they can build to a max power clean and jerk.
WALL BALLS — Scale load to allow unbroken or big sets. Newer athletes may want to consider lower volume (25-15-10 or 20-15-10). If the athlete cannot squat they can perform wall ball push presses to target. If the athlete cannot go overhead they can perform wall ball front squats.
POWER CLEAN — Keep load to a challenging weight where athletes could go unbroken but should consider quick singles for this workout. If the athlete cannot perform the power clean sub deadlifts.Metcon (Time)FOR TIME
30 Wall Ball (20/14)
5 Power Clean (185/125)
20 Wall Ball
5 Power Clean
10 Wall Ball
5 Power CleanSCALING:
CLEAN AND JERK — If the athlete cannot go overhead they can build to a max clean. If the athlete cannot squat they can build to a max power clean and jerk.
WALL BALLS — Scale load to allow unbroken or big sets. Newer athletes may want to consider lower volume (25-15-10 or 20-15-10). If the athlete cannot squat they can perform wall ball push presses to target. If the athlete cannot go overhead they can perform wall ball front squats.
POWER CLEAN — Keep load to a challenging weight where athletes could go unbroken but should consider quick singles for this workout. If the athlete cannot perform the power clean sub deadlifts.NewsTHERE IS STILL TIME TO REGISTER! TOMORROW at 9:00 am WE ARE LIFTING THE LIMITS!!! You will test your strength in deadlift and bench press and help raise money to support the Fairfield Special Olympic Powerlifting Team with new equipment, entry fees, transportation, and more! IS This will be the CrossFit and Shred WOD tomorrow. https://fairfieldcountyathletics.regfox.com/lifting-the-limits-2019

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