Tuesday 6/26 WOD at CFC

Strength: 

Clean and Jerk, focusing on split jerk-work up to three heavy sets of three (you’ll see me write this as 3-3-3, eventually): 50-60-70lbs

Then:

Clean (just the first part of the C&J, seen above)
5 cleans EMOTM for 5 Min (EMOTM: “Every Minute On The Minute”): 65lbs
3 EMOTM for 5 Min: 70lbs
1 EMOTM for 5 Min: 75lbstried 80 but failed and backed down. Didn’t have it in me.

THEN:

WOD for Time: 18:57

21-15-9-15-21
Pretty stoked on this entire workout. This was the first time in a while that I clean&jerked, and one of the first times going heavy enough that I felt the need to really split jerk. Split jerking allows you to get under the weight faster, turning the lift more about the “pop” you get from your legs, and less about arm strength. The split jerk is completed when both legs are brought back to neutral, underneath you.

The cleans for the EMOTM part were more challenging than expected. I really gassed myself on the c&j’s, and I’m sad I wasn’t able to get 80lbs up. Next time! The third 75lb clean of the 5 minute set went up a little wonky. I kept the bar too close, smashed it up into my chest which killed my elbow momentum, and the bar landed smack on my sternum. I was able to pop it up into the normal position on my shoulders, but damn it hurt. I have a nice shiner from it today

Ouch.

The WOD was so great. I was able to push myself to only rest once in the middle of each set of burpees, and not at all in the 9-rep round. The pullups were…pullups. My grip started failing on the second 15-rep round, and I had to take it down to sets of 3-5 instead of 7-8 like I had done for the previous rounds. I could have probably done this with only one thin band, but it would have taken me much longer. I think I scaled appropriately in order to get a good speed going while still feeling challenged. Rocked out the last 21 burpees, feeling that “LAST SET! EVERYTHING YOU GOT! GO GO GO!!” rush, and felt awesome for getting sub-19 minutes. Another awesome experience with Crossfit Carteret!

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