Fitness
Clean and jerk
Every 3 minutes for 4 sets-3 power cleans (touch and go)+3 jerks-moderate
WOD-CF Benchmark
"Elizabeth"
21-15-9
Power cleans (95/65)
Ring Dips
Performance
Clean and jerk
Every 3 minutes for 4 sets-3 power cleans (touch and go)+3 jerks-build to a heavy set
WOD-CF Benchmark
"Elizabeth"
21-15-9
Power cleans (135/95)
Ring Dips
Competition
Clean and jerk
Every 3 minutes for 4 sets-3 cleans (touch and go)+3 jerks-build to a max
WOD-CF Benchmark
"Elizabeth"
21-15-9
Squat cleans (135/95)
Ring Dips
Notes:
For the clean and jerk portion of class all reps should be touch and go. Fitness should focus on technique, performance will build to a heavy set but not a max, and competition will build to a max and will be doing full cleans. You can do either split jerk or push jerk but split jerk is preferred. The benchmark workout is a classic CrossFit workout where we want everyone using rings if possible (grab a band if you need one). Fitness and performance will do power cleans and competition will do full cleans.