Crossfit Armoury - October 5, 2017: Max Split Jerk (rack); Max Hang Squat Clean

Thursday; October 5, 2017 @ Crossfit Armoury - West

:0-10
Warm-Up:

Walkthrough EMOM:

EMOM for 8 Minutes:
Minute 1:  10 Back Rack Walking Lunges
Minute 2:  5 Overhead Walking Lunges + 1 Behind the Neck Split Jerk per side

:10-15
STRENGTH:

15 Empty Bar Split Jerks
Work up to 50% 1 RM Split Jerk

:15-30
Every 1:30 for 10 Rounds, working to a Max:
1 Split Jerk

:35-40
WOD Warm-Up:  

5 High Hang Squat Cleans
5 Above Knee Squat Cleans
5 Below Knee Squat Cleans
Work up to 50% 1 RM Clean

:40-55
WOD:  

Every 1:30 for 10 Rounds, working to a Max:
1 Hang Squat Clean


Today's Coach:  Jason R.

My Thoughts:
I should had waited until the evening and did this class.  Seems like my body does better in the evening than in the morning, or afternoon.   Oh well, now I now how my body likes to do things.  Body was tried from last night testing, and I truly wished they had this class for Friday.

Warm-Up;
I missed these 8 minute EMOM for warm-ups, then again, I haven't done a Crossfit class for so long.   Started with grabbing an empty barbell, lined up behind each other and did 10 Back Rack Walking lunges, 5 per side.   Minute two called for 5 Overhead Walking lunges (with an empty barbell) and add 1 behind the neck split jerk.   We repeated these two movement for 3 more times.   

Second phase of the warm-up for the strength was to work with an empty barbell, perform 15 split jerks.  Next, start building up to 50% 1 RM Split Jerk.   I used 110 lb as my 50% mark.

STRENGTH;
Using the weight from the warm-up; this will be the base weight I will use to build up to my max.  The split jerk will be from the rack.   I had did some pre calculation prior to class, just to make it easier on myself when I start building up after each round.  We have 1:30 to complete, load and rest til the next attempt.   I managed to make it to 195 lb, and it wasn't pretty on the last two rounds.   Areas which I already know from Olympic lifting class that I have to work on my landing, and when I push off from shoulder.   Coach mentioned that I'm pushing off before I hit full extension on my dip up.  

WOD Warm-up;
Second warm-up, is to work on Squat cleans; High Hang, Above Knee, and Below Knee.  Aimed to hit 50% of 1 RM.  

WOD;

Using the weight from the above, I pre-calculated this out as well.  Taking into consideration that I had just hit my new 1 RM Clean and Jerk the night before, and I'm not getting a full days of rest in between, I had scaled back my numbers.
It was a struggle to hit 195 lb. I tried to hit 205, but failed.  

Misc:
NO PR on today's lifts.  My body was exhausted after this week of testing, and I hadn't had any expectation to hit the same numbers as the night before.  I will start to focus by adding some crossfit classes, specifically cardio based.  More fun to come next week!


Extra credit; also known as extra programming for the likes.   In case you find that the WOD was not enough, or you are looking on increasing your skills, strength for an upcoming competition.  This little nugget is the thing for you!   Coaches are on-site and can be asked for assistance if there is a movement you don't understand.  They will also provide some guidance if you are doing it wrong.
Usually, the extra credit is performed after the class.   And more than likely, there will be others from the class who will want to do it.   This is definitely another way to get to know the other members at your box.

10 Minute AMRAP:
 Burpee Bar Muscle Ups

Remember to stay consistent in your training and tackle one WOD at a time!!

Hashtags for the day:  #rebuild #tobefitby50