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“Play It Again” CrossFit WOD – Tuesday June 15th, 2021

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Strength

Clean and Jerk (3X1 Technique )

Power Clean and Jerk Technique

On the 1:30 x 5 Sets:

1 Clean Pull

1 Power Clean

1 Jerk Drive

1 Push Jerk

– Complexes do not need to be completed unbroken. You can drop the bar after the pull and reset before the power clean. From there, we’ll hold on for the jerk drive and push jerk.

All percentages based on 1RM Clean and Jerk:

Set 1 – 60%

Set 2 – 65%

Sets 3+4+5 – 70%

Metcon

Play It Again (3 Rounds for calories)

AMRAP 5:

3 Rounds:

15 Pull-ups

9 Power Clean and Jerks 95 / 65 lb

Time Remaining: Max Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:

2 Rounds:

12 Chest to Bar Pull-ups

9 Power Clean and Jerks 135 / 95 lb

Time Remaining: Max Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:

1 Round:

9 Bar Muscle-ups

9 Power Clean and Jerks 185 / 135 lb

Time Remaining: Max Calorie Assault Bike