WOD – Mon, Jun 9
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CrossFit East River – WOD
Clean and Jerk (Clean and Jerk Complex
Every 2:30 x 5 Sets
Clean Pull
Power Clean
Clean Pull
Squat Clean
Split Jerk)
Starting @ 75% of Limiter and Increasing to a Max For the Day
Goal: Building to 90%+ of Clean and Jerk for the Day
Stimulus: Speed Strength + Power Development
Cues:
Stay over the bar, root through the feet and keep pushing through extension in the pull.
Quick Elbows and feet into the receiving position with a quality front rack and upright torso.
Modifications:
Look at our Level 1 Option today with the goal of simplifying the complex to avoid confusion while still creating technical capacity in the lift.
Those with Front Rack mobility issues let’s look to move to a Dumbbell Complex. We can utilize the travel/hotel WOD option if necessary.
“Morpheus” (5 Rounds for weight)
For Load:
15:00 EMOM
Minute 1 – 15/11 Calorie Row or Bike
Minute 2 – 2 Squat Clean & Jerk @ 90%
Minute 3 – Rest
% is Based on Heavy of the Complex for the Day
Goal: Complete each bike in under 50 seconds and hit the target goal for the Clean and Jerk as singles done 1 every 20-30 seconds.
Stimulus: Barbell Conditioning with Interference Fatigue.
RPE : 9/10
Primary Objective : Maintain technical precision on squat clean and jerks under fatigue without failed reps
Secondary Objective : Hit a consistent power output on the bike without redlining—stay just below threshold
Mobility
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
Optional Accessories (Checkmark)
5 Sets For Quality
5/5 Rear Foot Elevated Single Leg Deadlift , Moderate
5 GHD Back Extensions w/ 15s Hold Final Rep
Maintain control over the entire back extension, spending ~3 seconds to curl and uncurl the spine each time.