CrossFit Hakkapeliitta – CrossFit
Metcon (Weight)
Part 1:
Complex:
Rx
1 Power Clean + Jerk
1 Squat Clean + Jerk
Work up to a heavy load for the Complex
FITNESS
Part 1:
Complex:
2 x Power Clean + Jerk
Work up to a heavy load for the Complex
Part 1: Record heaviest load for Complex
Metcon (Time)
Part 2:
7 Squat Clean and Jerk (135/95lbs)
14 KB Swings (32/24kg)
21 Slamballs (25/20lbs)
3 Rounds
Part 2:
7 Power Clean and Jerk
14 KB Swings
21 Slamballs
3 Rounds
Workout Brief
The focus today is two-fold. First, everyone will spend some time under tension focusing on their technique in the Clean and Jerk. This isn’t intended to be a pure strength portion, but rather an extended warmup with some additional barbell time to work up to a moderate or heavy load. The second focus is to take this heavy load (roughly) and lift it for multiple reps in a workout. The triplet contains three movements that are hinging at the hip, which means they will all start to compound on each other after round 2, which will make round 3 interesting!
1 rep of the complex = 1 Power Clean + 1 Jerk (any way) + Squat Clean + 1 Jerk (any way)
* This should be done unbroken.
Rxd: For Part 1 make the focus about technique first, then about going heavy. You may work up to something around 70-75% of your 1RM. Nothing more.
Fitness: We have omitted the Squat Clean from the Complex so you can focus on just the Power Clean and Jerk. Don’t worry about the Split Jerk unless you are at the point where you are going to be ok with new information. Add load as you feel comfortable for Part 1.
For Part 2, we kept the rep scheme the same, just scale the load as needed.