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CrossFit Boone – CrossFit

Clean and Jerk Technique

Coaches, please take about 20 minutes to help the athletes warm-up for today’s CrossFit Open workout by taking some time and going over the Clean and Jerk technique. Let’s try and go over Power Clean and Jerk and Full Clean and Jerk as the athletes are probably going to have to do both power and full cleans for the WOD.

Example: Have the athletes practice touch-and-go reps at a light weight and gradually increase to the starting Clean and Jerk weight for the Open WOD.

Metcon (Time)

CrossFit Games Open 20.4

20 Minute Time Cap

RX:

For Time

30 Box Jumps (24/20 in)

15 Clean-and-Jerks (95/65 lb)

30 Box Jumps (24/20 in)

15 Clean-and-Jerks (135/85 lb)

30 Box Jumps (24/20 in)

10 Clean-and-Jerks (185/115 lb)

30 Single-Leg Squats

10 Clean-and-Jerks (225/145 lb)

30 Single-Leg Squats

5 Clean-and-Jerks (275/175 lb)

30 Single-Leg Squats

5 Clean-and-Jerks (315/205 lb)

Scaled:

30 Box Jumps (24/20 in)

15 Clean-and-Jerks (65/35 lb)

30 Box Jumps (24/20 in)

15 Clean-and-Jerks (95/55 lb)

30 Box Jumps (24/20 in)

10 Clean-and-Jerks (115/75 lb)

30 Medicine-Ball Step-Ups (20/14 lb)

10 Clean-and-Jerks (135/95 lb)

30 Medicine-Ball Step-Ups (20/14 lb)

5 Clean-and-Jerks (155/115 lb)

30 Medicine-Ball Step-Ups (20/14 lb)

5 Clean-and-Jerks (185/135 lb)

Masters RX (55-59/60+):

30 Box Jumps (24/20 in)

15 Clean-and-Jerks (95/65 lb)

30 Box Jumps (24/20 in)

15 Clean-and-Jerks (115/75 lb)

30 Box Jumps (24/20 in)

10 Clean-and-Jerks (135/95 lb)

30 Medicine-Ball Step-Ups (20/14 lb)

10 Clean-and-Jerks (155/105 lb)

30 Medicine-Ball Step-Ups (20/14 lb)

5 Clean-and-Jerks (185/125 lb)

30 Medicine-Ball Step-Ups (20/14 lb)

5 Clean-and-Jerks (205/145 lb)