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January 5, 2017

Skill

EMOM for 10 Minutes
2 Power Cleans + 1 Jerk

Work up to a moderate weight Power Clean and Jerk and perform 2 Power Cleans and 1 Jerk every minute for 10 minutes.  You do not need to choose a weight that allows you to do the power clean reps in a row, but you should be able to follow yourself quickly.  For a power clean you’ll catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy.  Focus on getting your elbows around quickly so that you catch the bar at your shoulders.  Practice utilizing the “hook” grip and you might find that your pull feels stronger and more secure off the floor.  You will only be performing a jerk after the second power clean.  You may choose to push jerk or split jerk depending on what movement you prefer or how heavy you go during the EMOM.  Make sure to test out both movements before the EMOM starts so that you don’t end up with a weight that is too heavy for you to go overhead with.

WOD

Open Workout 13.2

AMRAP in 10 Minutes
5 Shoulder to Overhead 115/75lb
10 Deadlifts 115/75lb
15 Box Jumps 24/20″

Today we are tackling an Open workout from 2013.  As a lot of you know, Open workouts often require you to move light weights quickly and this workout is no exception.  The weight on your barbell should be light.  You should be able to do the 5 overhead reps unbroken as well as the deadlifts.  Do not base your weight choice on how the deadlift feels, how the weight feels overhead will be the deciding factor here.  The bar can travel from your shoulders to a locked out overhead position anyhow.  A push press or push jerk will be the most efficient options for this setting.  Choose a box that you are able to jump to and as always, stay safe and smooth here.  If you participated in the Open in 2013 compare your score at games.crossfit.com!

 

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