Starting at 50% of your 1RM Clean and Jerk EMOM until you miss
(building by 5-10lbs each minute)
Using 50% of your Clean and Jerk Max
5 Rounds
8 Thrusters
12/10 Cal Bike
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WODprep Strategy Top Tips:
Starting off nice and easy with the strength piece – clean and jerks. Focus on your technique and conviction with every lift you make. The weight will build steadily until you reach up to 90%. Remember, it’s a max lift of the day and not PR city. It’s ok if you start missing and you’re nowhere near your PR clean and jerk – that’s not today’s stimulus.
The real gain train is part 2 will today’s spicy Metcon. Aim to go unbroken on the Thrusters or in two sets. Your lungs and legs will be feeling it from the calorie bike, so mentally focus on pushing through the fatigue.
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Thrusters! Love em or hate em, you won’t get far in CrossFit without embracing them!
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