Clean and Jerk: 1-1-1-1-1
Work up to a 1RM Clean and Jerk for the day.
Post loads to comments.
Perform the following complex every minute, on the minute, for 20 minutes:
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Thrusters
Loading is 45% bodyweight for advanced athletes. This version of “The Bear” was made popular by coach Mike Rutherford. If you are able to complete all the rounds, first start scaling up until you can do the weight as Rx’d, then begin to add one rep to the circuit. Seven reps of the complex for 20 rounds as Rx’d is the gold standard.
Post load and rounds completed as Rx’d (within the minute) to comments. If you fell behind the clock, indicate how far you got and how many rounds you were able to complete in the remaining time.
Compare to 12.9.09.
Catching Up With CFSBK Classifieds
- Coach McDowell and Ellie are looking for a part-time nanny who can work Mondays and Wednesdays from 8am-6pm starting December 1st. Someone who has experience with infants and is ok working around a cat. If you know someone, let Ellie know!
- David and Rachel are selling their Concept 2 Rowing Machine. If you can’t get enough of the erg, hit them up!
Travel Gym Recommendations
Have you traveled to another affiliate recently? Coach Noah wrote a great guide a few months ago about how to be a good visitor at other CrossFit gyms, titled “On the Road, and Sweaty: Visiting Other CrossFit Affiliates.” We love it when you post your experiences to the Travel Gym Recommendations tab in the bottom left bar. Check out these two recent ones and add your own!
- Jason F. visited CrossFit 416 in downtown Toronto.
- Sarena K. visited CrossFit Herzliya north of Tel Aviv.
Modernity Big History Project