CrossFit Valitus – CrossFit

Clean and Jerk (1×1)

Clean and Jerk Primer [On the 0:00]

On the 2:00 x 4 Sets:

1 Low-Hang Clean Pull

1 Low-Hang Clean High Pull

1 Low-Hang Squat Clean

2 Split Jerks

Set 1: 52% of 1RM Clean & Jerk

Set 2: 57% of 1RM Clean & Jerk

Set 3: 62% of 1RM Clean & Jerk

Set 4: 67% of 1RM Clean & Jerk

Low-Hang Squat Clean and Jerk [On the 10:00]

On the Minute x 10:

1 Low-Hang Squat Clean and Jerk

Set 1: 70% of 1RM Clean and Jerk

Sets 2-10: Build to a Heavy Single

*This piece is designed to get you ready to go for the heavier percentages in the Low Hang Squat Clean and Jerk that follows

We’ll dissect the movement into a clean pull, clean high pull, and squat clean from the low hang position, or just below the knee

Both Clean and Jerk pieces will happen on a running clock

This piece starts on the 0:00, while the next piece picks up at the 10:00

Rounds begin every 2 minutes [0:00 – 2:00 – 4:00 – 6:00]

All 5 reps are designed to be completed without letting go of the bar *

Metcon (Time)

“Angry DT” For Time

5 Rounds:

50- Double Unders (100 Singles)

12 Deadlifts (Rx+ 115/85) (Rx 95/65)

9 Hang Power Cleans (115/85)(95/65)

6 Push Jerks (115/85) (95/65)
15min Time Cap

Save your grip and mix grip Deadlifts

Choose a weight you can do a majority of WOD unbroken


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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