WOD Blog
 | Fri, Jan 27 2023 |  |
| Fri Jan 27 2023 Strength Accessory | Fri Jan 27 2023 Squat Clean and Jerk | Open WOD 21.1 |
Fri Jan 27 2023 Squat Clean and Jerk
(Weight)
Squat Clean & Jerk
On the 2:30 x 6 Sets:
Set 1: 2 Reps @ 71%
Set 2: 2 Reps @ 76%
Set 3: 1 Rep @ 81%
Set 4: 1 Rep @ 78%
Set 5: 1 Rep @ 83%
Set 6: 1 Rep @ 86%
*All Percentages Based Off 1RM Clean & Jerk
*Athletes Can Push Jerk or Split Jerk
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Open WOD 21.1
(Time)
For Time
1-3-6-9-15-21 Wall Walks
10-30-60-90-150-210 Double-Unders
Time Cap: 15 minutes
Prior to starting the workout, the athlete will need to mark two lines on the floor for the Wall Walks (see Movement Standards section). This workout begins with the athlete standing behind the furthest line from the wall and facing the wall. After the call of “3, 2, 1… go,” the athlete may step over the line, turn around and perform 1 Wall Walk followed by 10 DUs. Once the DUs are complete, the athlete will move back to the Wall Walks to repeat the sequence. The number of Wall Walks and DUs will increase each round. This workout ends when the athlete completes the final rep of the DUs.
Score will be the total time it takes to complete the workout or the total number of repetitions completed.
Movement Standards
Wall Walk: With the athlete lying down, chest and thighs touching the ground, legs fully extended, and feet together and touching the wall, mark a tape line at the top of the athlete’s shoulder. The edge of the tape that is closest to the wall must be in line with the shoulder. This first line will be the start and finish line for each repetition. Tape a second line that leaves 10 in of space between the tape’s far edge and the wall.
Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must touch the tape.
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