Workout of the Day: Friday, 8.30.13

Remember, we’ve got a mostly regular schedule running (Gymnastics and Squatting for this weekend are cancelled) this coming Labor Day weekend EXCEPT on Monday the 330pm and 830pm are cancelled. Please plan accordingly!

Failure meant a stripping away of the inessential. I stopped pretending to myself that I was anything other than what I was, and began to direct all my energy to finishing the only work that mattered to me. Had I really succeeded at anything else, I might never have found the determination to succeed in the one area where I truly belonged. I was set free, because my greatest fear had been realized, and I was still alive, and I still had a daughter whom I adored, and I had an old typewriter, and a big idea. And so rock bottom became a solid foundation on which I rebuilt my life. — J.K. Rowling, 2008 Harvard Commencement Address

Check out Miika Antti-Roiko, a 94kg lifter from Finland adjusting his grip between the clean and the jerk at 196kg (431.2lbs).  Even if the difference right now between your rack for the clean and your rack for the jerk is VERY small, taking an extra second to set yourself up between the clean and the jerk can go a long way.  Take your time after standing up from a clean to get set!hookgripregrip

From FuBarbell, a great tip for taping the wrists (spread the hand BEFORE you tape!).


MOVEMENT PREP: Lax Ball Feet and Lower Legs, 3 minutes per side. Gastroc Soleus Stretch, 1 minute per side. Wall Quad Stretch from Spiderman,1 minute per side. 30ft. of each: Samson Stretch Lunge 6-point Reach. Spend at least 2 occupied minutes in this stretch. Partner Assisted PVC Standing or Half Squat Perturbations, 1 minute for each partner (30 seconds per side).
SKILL WORK: Clean and Jerk

Ten rounds for load and time of:

1 Clean and Jerk

5 Pull-ups
10 Push-ups
15 Squats

*There is a 25 minute cap on this WOD. Record your time AND your loads for the Clean and Jerk.  You may move up or down in weight with the Clean and Jerk as you move through 10 rounds.

Leave A Comment

Crossfit Journal Logo   OPEX On Journey CrossFit Kids FMS Certified

© 2017 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 |
Website Design by Sayra Lopez