Clean and Jerk
Take 10 minutes to warm up a bit beyond your clean and jerk weight for the WOD.
Post loads to comments.
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30 Rounds For Time:
1 Clean and Jerk 185/125
3 Burpees
The barbell is meant to be medium-heavy. A weight that you can power clean and then push jerk early, maybe split jerk later on as the reps pile up. Scale as appropriate.
Post time and Rx to comments.
A weekend class warming up their clean and jerk
- Want to try something other than group class today? Check out Yoga for Athletes at 10am, Active Recovery at 11am, or Open Gym from 2-4pm!
- ACTIVE RECOVERY ON SATURDAYS AT NOON IS CANCELLED INDEFINITELY. This class has had consistently low attendance for a while, and we’re nixing it. Check out Active Recovery at 11am on Saturday or Sunday to get your weekend mobility fix.
- Cruise Director Mare L. is having a farewell party at Threes Brewing (who graciously offers all CFSBK members Happy Hour pricing 24/7), from 1pm after class until around 4pm tomorrow. She would love for any and all to join her!
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Here’s How You Can Help the Refugees Flooding Into Europe Fast Company
7 Super Fit Women (Ages 66 to 97) Who Will Inspire You to Get Off Your Butt Now Mind Body Green
Mare – sorry to see you go. Best of luck and come back often! Hope to make it back to Seattle some day soon, so I'll come find you when I do and we'll squat.
Open Gym last night — one hour of fun
Snatch
Bbell warm ups
Several singles at 35kg, 40kg, and 45kg
Felt pretty speedy. Shaking off the rust a bit
Forearm/grip work w fat bar and voodoo on right elbow to work through tendinitis
Snatch Balance
15×3, 20×3, 25×3, 35×3, 40×2 time was up
Also right at this moment, at 1:02am, bloodcurdling car crash outside my window. Seems like no one was hurt, but the offending vehicle chose mine among all the cars parked on my block to hurl itself into. Totaled.
C&J: 63-73-83-93-93… Had a little difficulty on 93 with fast elbows and getting under the bar instead of pushing up. This is my current 1rm… Hopefully I'll do 97 next week! That would be amazing!!!
Wod: did Grace at 67 last week, so 73 seemed appropriate. Way too light– push jerked all of them and took no breaks. 12:36. I was reading times in the 20:00s on the blog yesterday, so I should have definitely gone heavier. The hardest part was the push jerk, so I was really able to cycle through the clean and the burpees quickly.
Lauren- so sorry about your car!!!
Super excited to see everyone today!! NOT super excited to actually face my leaving – get ready for ugly crying face!! Thank you for all the kind words on the blog!! You all have an open invite to visit in Seattle!!
8am with David and Melissa
Used the Clean & Jerk time to work on Power Cleans and Split Jerks because I thought that was what I would be doing in the WOD. Matched my 1RM Power Clean at 205# which felt snappy so it might be time to rest that again.
WOD Rx'd in 20:08.
I started split jerking but I gave up on that because I get it was taking too much time and energy. Push jerked all but the first three. This was a C&J workout for sure. The burpees were a nice break.
Michael A did a great job coaching me through the Last 5 reps. I thanked him by inviting him to a cash out of 3 sets of 10 GHD sit ups.
Came in debating today between going 103 or 113, but after consulting with David went Rx-ed and am glad I did. Since you can bail these each time, it made for a very different workout than recent ones with a lot of cycling. My mindset was to rest enough each time to set up strong and not fail. Every power clean was a fight (I don't think I've ever done a power clean above 123 – should test this), and the jerks were all split after my third one was quite ugly. Burpies were actually lovely – did not feel like 90 at all since my whole focus was on technique for the lifts. Finished 19:30. I really like all of these Grace variations.
Also sad to see Mare go. Definition of TFBA! Best of luck!
10am with McDowell
Worked up to 215 in the first part. Did a power clean/push jerk to warm up for the metcon.
14:44 Rx'd on the metcon. Did all push jerks, which actually went fine. My rounds were almost exactly 30 seconds each all the way through, but I never felt like I could push it any faster than that. Pretty happy with/surprised my time though.
Thanks Allie. So the back is destroyed but it doesn't qualify as totaled.. No new car for me.
Tried this workout on my own today..
Warm up x 3
1 c2b pull up w 5 sec hold
15 air squats
3 chin ups
10 push ups
C&J
Bbell warm ups
35kg warm ups
45kg x1x3
Arm pain decided to stay light
30 Rounds in 18 something minutes
1 C&J @45kg – first 5 squat cleans and split jerks and then realized they should be power cleans and push jerks… Much better
3 burpees – strict and quickly after the C&J, but rested too long between each round
C&Js all done as power clean + push jerk: One rep each at: 63, 83, 93, 103, 113. Felt great taking 10# jumps instead of my usual 5# jumps and doing fewer lifts in the time frame.
WOD @98# (+5# from last week) completed in 15:52. All C&J were power cleans and push jerks. Form felt better than last week. Moved slowly and consistently throughout. Took an unnecessary break at round 15 to tie my hair back up. Awesome WOD.
Kayleigh, you are amazing!
Mare, best of luck to you!
Happy for Mare and her new adventures! Sad to see her go 🙁
CF Games Team Series WOD 1 and 2 today with the wife, Melo, and DO, aka Team Mel, Jess, and 2 dudes
WOD 1
For time:
Females complete:
100 double-unders, each
75-calorie row, total
50 dumbbell step-ups, total
Then, males complete:
100 double-unders, each
75-calorie row, total
50 dumbbell step-ups, total
Rx'd Standard
F – 30-lb. dumbbells to 20-inch box
M – 45-lb. dumbbells to 24-inch box
Gals finished in 9 something, total time was 19 and change. Those step ups were hella hard.
WOD 2
Rx'd Workout
As FF and MM pairs, complete as many reps as possible in 20 minutes of:
30 clean and jerks (females)
30 clean and jerks (males)
30 clean and jerks (females)
30 clean and jerks (males)
Etc.
Rx'd Standard
Switch athletes after every 5 reps and increase the weight of the barbell after each set of 30 reps.
Females use 95, 105, 125, 145, 155, 165 lb.
Males use 135, 155, 185, 225, 245, 265 lb.
We finished up with the fellas doing 26 C&J at the 185 mark. This was definitely more fun than the first one.
Super fun to do these with a crew!
Kayleigh wow!
Mare your crying face is beautiful. So sorry to see you go. Goodbyes are ever easy and SBK won't be the same without you. Seattle is lucky to have you. Come back soon and often!
Open Gym
Pause squats (3 x 3@8RPE)
45 x 10, 95 x 5, 135 x 4, 165 x 3, 185 x 3, 205 x 3, 215 x 3, 205 x 3, 210 x 3.
Press (3 x 5@8RPE)
45 x 5, 65 x 5, 70 x 5 x 3
WOD
30 x rounds
1 x clean and jerk
3 x burpees
20:12 @83 for round 1 and 93 for the rest.
Lots of faffing about trying to figure out where the bar wouldn't roll on top of me while doing burpees. Water breaks and change the music breaks. Originally thought I would try 103# but didn't have much time to warm up and it didn't feel awesome so kept it light. Think I would have done better in group class with this one. Wasn't feeling it today at all. Not confident about my clean and jerk in the slightest and can't make it to class on Saturdays hmmmmm…. What to do….?
Thanks Gracie for helping me through the final rounds and reminding tongues my legs cause I was all arms and push press-y.
Oh my. Excuse the typos haha.
*Goodbyes are never easy.
*Gracie reminded me to use my legs.
Stupid iPhone.
OG dread fest w/ Liz & Co.
Knew I had some heavy Jerks today and was not in the mood but pushed through.
Jerk OTM
129x1x5
137x1x5
143x1x5
Jerk 2OTM @ 103x1x5
Push Press @ 93x3x5
3 Rounds
10 back extensions
10 reverse crunches
10 Glute bridges
–fun to see my kid brother drop in for a hug and a chat 🙂
– Charlie, way to stick through a WOD you weren't feeling!
– happy to have a four day weekend…even though I just started the school year 🙂
135lb power cleans. Finished in 16:xx
I really liked this WOD – largely because it was possible to set up each clean nicely.