Are we ready for the CrossFit Open?!?!?!
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T-minus 5 days & counting!
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Pic: Steph Moore

 Strength WoD:

"En Guarde!"

For Load 

Clean & Jerk:

5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 - 1

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• Heavvvvvvveeeeeyyyyy Day!!
• The Clean & Jerk is as much about speed, technique & coordination as it is about strength & power. Yet although this is very technical movement only rivalled by its sister, the Snatch, you can get away with sub par movement and still "make" the lift. Be extra diligent on your warm up drills, your warm up sets & the early working sets to really concentrate on the finer points of the move.
• Namely speaking, focus on really pulling yourself UNDER the bar. No one wants to see a muscle clean-bicep curl! Next up is nailing that jerk. You gotta drive it up in the first instance with the legs BUT you gotta drive yourself DOWN under the bar. Like really commit to getting under the bar. similar to the muscle clean talk above no one wants to see a push press. If we can push press the bar then strength isn't the issue. Timing & commitment probably are!
• All up this is a great workout to find out what portions of the lift need attention as none of us are perfect.
• Jerk the bar anyhow but the clean must be a SQUAT clean!
• Let's get after it!
• Hold the standards. Form is priority as always.
• Scale as needed.
• Stay Humble. Work Hard. Be Happy.

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Post your LOADs to Beyond The Whiteboard.