Ladies lunging. Make sure that front knee doesn’t pass out past the toes on the lunges and that the knee kisses the ground every rep!
Mobility: Hip Mobility.
Skill Practice Warm Up: Spend 10 minutes working up to a challenging clean and jerk weight (not a ‘max’, but it may end up being a ‘PR’). Today’s metcon weight should be roughly 70% of what you can do here.
Workout: “Lucky Lunges” – As many rounds as possible in 15 minutes.
10 clean and jerks (Advanced: 135lbs, Intermediate*: 83lbs, Novice: 53lbs)
60 foot walking lunge
60 foot bear crawl
1 minute rest
If you finish your last round of bear crawls after the 14 minute mark, you have the option skip the minute rest and keep going!
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 4 – 6 rounds. Scale up to 155/103 for an extra challenge.
Coaching Tips: Drop the clean and jerks often if the weight is heavy for you. With the prescribed rests, you should be able to handle a slightly heavier weight on the clean and jerks than you might actually choose if this was 15 minutes straight through. Keep your chest up on the lunges. For the bear crawls, 3 points of contact must be in contact with the ground at all times (no ‘bounding’ or ‘galloping’).
Compare To: New Workout!
Article: The science of raising happy kids.
Schedule Changes for CrossFit Pleasant Hill!
Yoga now Tuesday, Thursday AND Sunday! (Row’d Kill cancelled on Tues for now).