WOD Blog
 | Fri, Aug 14 2020 |  |
| Fri Aug 14 2020 | Fri Aug 14 2020 Split Jerk Clean and Jerk | Buy Buy Buy |
Fri Aug 14 2020 Split Jerk Clean and Jerk
(Weight)
Split Jerk Complex with Coach
3 sets:
1 Pausing Split Jerk
1 Split Jerk
60% 65% 70%
Clean and Jerk Stamina
5:00 EMOM:
5 Touch-and-Go Power Clean and Jerks
55% of 1RM Clean and Jerk
Week 2 of this 3 week progression
• Just like last week, use the same weight for all 5 sets
• Aim is to go slightly heavier than last week
• Complete 5 unbroken reps at the top of each minute [0-1-2-3-4] and rest with whatever time remains
• You can power clean or squat clean and push jerk or split jerk
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Buy Buy Buy
(Rounds)
WOD 'Buy, Buy, Buy'
#1) 5:00 AMRAP:
Buy-In: 40/30 Calorie Row or 30/25 bike or 600m run
Into Max Rounds:
20 Double Unders
15 Front Squats 95/65 55+ (75/55)
Rest 5 Minutes
#2) 5:00 AMRAP:
Buy-In: 30/24 Calorie Row or 25/18 bike or 400m run
Into Max Rounds:
20 Double Unders
10 Front Squats 135/95 55+(95/65)
Rest 5 Minutes
#3) 5:00 AMRAP
Buy-In: 20/15 Calorie Row or 15/10 bike or 200m run
Into Max Rounds:
20 Double Unders
5 Front Squats 165/115 55+(135/95)
Scoring: Rounds + Reps
• We'll work for 5 minutes and then rest for 5 minutes in these 3 faster paced intervals
• Each AMRAP begins with buy-In
• Then, you'll complete max rounds and reps of double unders and front squats
• Your score for each AMRAP will be total rounds + reps of double unders and front squats
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