Friday WOD

CrossFit 201 – CrossFit

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Metcon (Weight)

EMOTM 8 minutes

1 clean pull

1 power clean

1 push jerk

1 split jerk

*Use as warmup for GWEN

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Unbroken Clean

and Jerks

Choose a weight (same for all sets)

Touch and Go only at the floor; no dumping (Rest only off the ground)

No Re-grip allowed

Rest as needed in between sets

Use same load each set to be RX’d

This WOD was an early mainstay in CrossFit prior to Grace or Isabel. It became “Gwen” and has always been a workout where the goal is to pick a load, stay unbroken and touch and go off the floor. It’s a much different training effect when you are forced to hold onto that bar or suffer a “foul”. This is harder than Grace. It’s common to start with a weight that is too heavy or hard to hold and going unbroken forces you to miss a lift and drop it. The benefit of a strength training workout like this is you learn your upper limits and test your technique.

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