CrossFit Valitus – CrossFit

Clean and Jerk Complex (3×5)

Clean and Jerk Complex

On the 3:00 x 5 Rounds

50 Double Unders

2 Power Cleans

2 Front Squats

2 Push Jerks

Set 1: 55% of 1RM Clean and Jerk

Set 2: 60% of 1RM Clean and Jerk

Sets 3-5: 65-75% of 1RM Clean and Jerk
A big theme of today’s training is barbell cycling

This complex will train heavier barbell weights than the main workout for the day on top of a little conditioning

After finishing the 50 double unders, you’ll complete 6 unbroken barbell reps

Metcon (Time)



Power Cleans

Front Squats

Push Jerks

Barbell: (Rx+95/65) (Rx75/55)
15min TIME CAP

For this reason, choosing the correct weight is important

The most challenging movements will likely be the front squat or push jerk

Pick a load for this workout that allows you to complete 30+ reps of these unbroken when fresh


Upper Body Mobility:

90sec Thread the Needle Pose (per side)

1min- Twisted Cross (per side)

1min- Cobra Pose

10- Scap Push-ups

1min- Prayer Stretch

20 rounds of Cat and Cow

90sec- Door Frame Pec Stretch (per side)

15- Lying Handcuff Stretches

Lower Body Mobility:

90sec- Downward Dog (pedal out feet aka bend knees)

1min- Childs Pose

90sec- Hip Flexor Stretch (per side)

1min- Downward Dog

45sec- Cobra Stretch

90sec- Half Front Split Stretch (per side)

10- Single Leg Glute Bridges (per side)

1min- Downward Dog

2min- Pigeon Pose (per side, keep shin parallel to wall in front of you)

1min- Cobra Stretch

2min- Seated Saddle Stretch

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