CLEAR THE AIR
May 2, 2021
SHUFFLE THE DECK
May 4, 2021

CrossFit Rome – CrossFit

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Power Clean and Push Jerk

12:00

Rep Scheme:

3-3-2-2-1-1-1

*Athletes can build weight each set or stay at the same weight throughout.

*Work up to a moderate-heavy single.

SHIN GUARD (Time)

For Time

9-15-21:

Burpee Box Jump Overs (24″/20″)

Power Clean & Jerks 95/65 (Rx+ 135/95)

* Score = Time it takes to complete the workout
### DESCRIPTION

* An ascending rep scheme that will steal the soul. It’s sneaky.

* 8:00-12:00 workout – see time ranges below:

* Round of 9 = ~1:30-2:00

* Round of 15 = ~3:00-4:00

* Round of 21 = ~4:00-6:00

* 45 reps of each movement

### MOVEMENT CONSIDERATIONS

* The Burpee Box Jump Over is a naturally slower movement. Generally, the BBJO it will take anywhere from :3-:5 per rep.

* The Power Clean & Jerk adds to more “bending over” and the legs will feel very heavy. This may create a high hip/rounding of the lower back at the bottom of the lift. Take care to lower the hips and lift the chest hard to maintain a neutral spine. Generally, one PC&J will take between :2-:5

After Party

**[Designed for members wanting a little more – to be completed outside of the 60-minute class]**

**3 Sets For Quality:**

* 8 Half Kneeling Landmine Press

* 8 Dual Dumbbell Prone Row

* 15 Banded Triceps Extension

Warm-up

### AT HOME

**For Time:**

9-15-21

Burpee Box Jump Overs (24″/20″)

18-30-42

Single Dumbbell Hang Clean and Jerks

(Switch Arms Every 6 Reps)

### EQUIPMENT-FREE

**For Time:**

9-15-21:

Burpees Over an Object

18-30-42

Push-Ups