CrossFit Hakkapeliitta – CrossFit
Metcon (Weight)
RXD
AMRAP 15min
In Partners:
While Partner 1 Bikes 1km
Partner 2 needs to perform 3 heavy Squat Clean and Jerks (unbroken) during that time.
Then Switch
FITNESS
AMRAP 15min
In Partners:
While Partner 1 Bikes 1km
Partner 2 needs to perform 3 heavy Power Clean and Jerks (unbroken) during that time. Then Switch
Workout Brief
This is a really fun Partner Workout. It involves lifting heavy, biking and strategizing!
How it works: While Partner 1 is biking 1km, Partner 2 has that amount of time (roughly 90sec-2min) to get a set of 3 unbroken Squat Clean and Jerks done. The rules are:
* Athletes cannot take their hands off the Barbell, or rest it on the ground at all during the set of 3. If they do, that set doesn’t count.
* They can do as many sets of 3 as they like, but only one set of 3 will count towards their score per round.
* If they fail during the set of 3, they can repeat as many times as they like (time permitting).
* Once their partner returns from the run, their time is up and they need to switch.
* They can go up and down in weight as needed.
They can Push Jerk or Split Jerk. That is up to them, but NO Push Presses.
Fitness: Stick with Power Cleans today. Everything else still applies above. Also, be a little more lenient on the reps being ‘unbroken.’ Performing multiple reps unbroken is a skill in itself. The main thing is to focus on doing proper power cleans.
Warm-up
Foot and Ankle Prep
Spend 30sec-1min in each position
https://www.youtube.com/watch?v=vdrxpFkNa9g