A Complex Jerk

CFD is going to see the Durham Bulls on May 19th!  

Hope you can join us. Click here for more info

WOD for Friday 040612 — Click Here For Today’s Schedule
Snatch
3-3-3-1-1-1
–Rest–
5 Rounds:
1 Power Clean, 3 Jerk (75% 1RM C&J)
1 Power Clean, 2 Jerk
1 Power Clean, 1 Jerk
Rest 2 mins between each round

Finish:
Plank
Accumulate a total of 4 minutes

Post Snatch Loads and Workout Time to Comments
For the strength segment, work up to a 1RM Snatch for the day.  These should be full snatches, starting on the floor and received in a full overhead squat.  If you are not comfortable working from the floor, start in one of the hang positions, but still receive the bar in a full OHS.

For the conditioning workout, use 75% of your Clean & Jerk 1RM.  You will do 1 Power Clean, then 3 Jerks in a row from the shoulders, then 1 Power Clean and 2 Jerks in a row, then 1 Power Clean and 1 Jerk.  That is 1 Round.  You’re doing a total of 5 Rounds with a 2 minute rest between rounds.  You can push jerk or split jerk.

After you’ve recovered from the workout, grab a stop watch and accumulate a total of 4 minutes in a full body plank (either resting on the elbows or in  a pushup position).  Note this is 4 minutes IN the position, not total.  So it will likely take longer than 4 minutes — unless your name is Beatrice Yaxley.

OPEN GYM tonight from 7-7:45pm!  Make up a missed workout or work on your lifts.

Prepping for Nationals at Coach Pendlay’s California Strength
[youtube]http://www.youtube.com/watch?v=UuDvhqTSvNM[/youtube]