Monday 11th February 2019

CrossFit Cheltenham WOD

Skill / Strength 

Build to a heavy 1 rep max Clean and Jerk


CrossFit Cheltenham Mixed Sex Pairs WOD 1

On a running clock of 8 minutes complete the following 2 parts:

Part A

Team Grace - Complete the following for time:

60 Clean and Jerks (You choose the weight)

Time cap 4 minutes

The first 30 reps must be alternating then the remaining 30 can be performed in any order by either athlete.

Teams can work at the same time but only one athlete can have the bar overhead at any time, so you need to try and perfectly synchronise your reps so when one bar is overhead the other is just being pulled off the floor.

Part B

4 minutes for both athletes to establish a 1 rep max clean and jerk

You can load your barbells as soon as you finish Part A

Scaled options

Reduced weight and possibly working from a hang if needed in order to perfect technique.

Part A:

If you are new, you probably don't have a previous Grace time/weight so it will be hard to choose a weight to use with a partner allowing you to synchronise your reps. So instead of alternating with a partner, you may choose just work your way through 30 reps along side your partner. Then if you can assist each other at the end with any incomplete reps you can do. 

Part B:

Instead of maxing out on weight, have a greater focus on perfecting your clean and jerk and ensuring you move correctly and safely when tired.