Level 1

30 Clean & Jerk

Level 2

30 Clean & Jerk, 95/65#

Level 3

30 Clean & Jerk, 115/75#

Level 4 Rx

“Grace”

30 Clean & Jerk, 135/95#

Motivation

Doing the little things will help you reach your fitness goals and stay healthy.  Of course we all want to see big improvements quickly.  You saw this early on when you started CrossFit.  Then something happens.  You start to worry about your score and what other people are doing.  Stop.  Keep to the program.  Focus on technique.  Do the little things the best you can.  If you struggle in the warm up then the bigger movements are gonna cause you problems.  The longer you do CrossFit the more you will realize you are nowhere near your full potential.  This can be discouraging.  It shouldn’t be.  You now need to prioritize your goals.  Realize there are a lot of skilled movements in CrossFit that take practice.  But before you can do the skilled movements you should want to get strong enough to do them.  Yes there is a lot of technique in the skilled movements but you have to have the strength foundation.  Learn to enjoy the warm up.  Work harder on the things you are not good at.  If you avoid your weaknesses you hinder your overall progression.  Embrace your challenges.  To be more awesome we need to worry more about our mindset than our skill set.  Those with the right mindset have the skill set to constantly improve without injury.

Strength

Front Squat or Push Press

Strategy

The weight for this workout should be moderately difficult.  Unless you can do the 135/95# Level Four weight you should not be able to do more than 10 repetitions in a row.  Focus on good technique for the two movements.  Rack the weight on your shoulders to set yourself up for an efficient Jerk. 

Get more Awesome: 180 seconds of a plank hold