CROSSFIT BRACKNELL – CrossFit
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
INTENDED STIMULUS
Use the same load across all sets.
Rest 3:00-4:00 between sets.
All sets MUST be unbroken/touch-and-go.
Use a load that is challenging for 10 reps, but not a 10-rep-max.
COMPETE PROGRAMME
1) Gwen
2) Strength II
3) 230824
Squat Clean and Jerk (STRENGTH II
6 sets:
Every 2:00 complete:
1 squat clean and jerk)
You should be plenty warm after finishing Gwen. Practice a few squat cleans and then begin adding a little load.
Start your first set around 60% of your best single squat clean and jerk.
Increase load across as many sets as possible and finish with something heavy for the day. This may not be a new PR given the previous workout, but you should be close to 90%.