Clean and Jerk Complex
Performance
Every 90 seconds for 10 reps:
High Hang Clean + Push Press + Jerk
Work up to a heavy single for the day.
Fitness
Every 90 seconds for 10 reps:
High Hang Clean + Push Press + Jerk
Warm up to a medium-heavy load and perform all your reps of the complex at that load. All reps should be crisp and the Push Press will likely be the limiter here.
Post loads to comments.
Exposure 2 of 8
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5 Rounds for Time:
15 Russian Kettlebell Swings 32/24kg
270m Run
Swings should be challenging but unbroken.
Post time and Rx to comments.
Kari Pearce, who took 5th place at this year’s CrossFit Games, getting some work in at Coach Frank’s Olympic lifting class. The highest ranking American female at this year’s games, Kari is working on her Olympic lifting with Frank to get ready for her podium run next year! | Photo by Thomas H.
The CrossFit Team Series
Did the Subway Series pique your interest in competing? Maybe you’d be intersted in the CrossFit Team Series. The Team Series tests the fitness of four-person teams, two men and two women.
It all starts September 6th, with the release of multiple team workouts. Teams will have six days to get together, complete the work, and submit their scores before the deadline: 5:00pm PT on September 12th. Less than a month later, CrossFit will release the final set of team workouts, which will take place Oct. 4-10.
Teams will be able to choose between two versions of each workout: Rx’d or Scaled.
There will be three divisions: Open (all ages), Teenage (14-17) and Masters (40+).
The registration fee is $80. If you’re interested in participating in the Team Series but dont have teammates, e-mail Melissa [at] CrossFitSouthBrooklyn.com and tell her if you’re planning to be an Rx’d or Scaled athlete. Here are last year’s workouts to give you a sense of what will go down.
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Yesterday’s Whiteboard: Back Squat / Front Squat | NFT Work
When Do You Push with the Arms in the Jerk? Catalyst Athletics
Welcome to Manville LA Review of Books
So let's talk about how Brainz n Gainz finally WON last night! It's about time!
not only did we take first place, we also won ALL the bonus beers (Chas was on a MISSION).
When we won, Karina screamed louder than I do at the top of a 1RM bench press. It was awesome.
6am with McD and Jess
Hang Complex: Worked up to 198# (via kilos), then did a drop set at 50% for the last round. Push press was the limiter, but things moved well.
Metcon: 7:53 Rx. Did the swings unbroken and skipped any rest between rounds because I had JamesA chasing me like I was in trouble. I liked this workout, it was just missing some burpees.
6am with McD and Jess
Clean+Jerk Complex: 165# across.
Metcon: 9:58 Rx. Swings unbroken, but the running wasn't really working for me this morning.
Did some double under practice after class to try and get comfortable with my new rope. Felt better than it did on Sunday.
6am with McDowell
HHCPP&J 165# throughout then moved up to 175# at the end
WOD: 8:03 Rx – all unbroken, relatively quick runs
'Twas a race for the ages
6am (wat) with McDowell
C+J Complex – 135# x 3 / 145# x 7
Failed the ninth rep by almost push pressing the bar over my head. Too much extension and I bailed it.
Metcon Rx – 9:55
Got lapped by Michael A. These 6am-ers need some 7am chill.
Four days in South Carolina, including some 5-6 mile beach runs. And jet skis. But much fitness to be made up…
Yesterday…
LBBS: 185 x 2 x 2
FSQ: 155 x 2 x 2
Deadlift: 255 x 4 x 3
HSPU: 3 x 6 to 3 abmats
Then "Fortitude," which basically means WOD from hell, with a bunch of shirtless men.
EMOMx30
Odd: 15 Cal Row
Even: 15 Burps
I scaled to 12 for both and made it to the end… barely.
Today…
High Hang Clean+Push Press+Jerk: Started at 103 and ended at 123. Did one attempt at 128 at the end, but didn't have the push press in me.
WOD: 9:12 Rx
GHD: 3 x 12
Banded Pul ups with a pause (blue band): 3 x 4
6am with McDowell
HHCPP&J Mostly 165#. I like how the high hang helps me practice pulling under, but each of the 3 movements at times hurt my left thumb, a previous injury which has been flaring up recently.
WOD: 10:23 Rx – all unbroken, relatively slow runs
Kayleigh, you forgot this part:
8 RFA (accuracy):
Identify a TV theme song that has been remixed to sound completely different
6am with Jess
HHCPP&J – 135×2, 145×3, 155×5. Still suck at the high hang clean. Body just doesn't like it. Last one felt the best but then Linda called me out on going to the mid hang 🙁 Push press and jerk weren't an issue although a few times my body really wanted to push jerk during that push press..
WOD in 8:15 Rx. I'll blame the 12 second gap with James on having to dodge dumpsters and forklifts on the 608 side while those 597 jokesters had clear sailing
Clean and Jerk Complex – Opened at 135# and worked up to 180# (all push jerks)
Everything was working today and was nice to work on push jerks which is always an awkward movement for me.
WOD in 10:14 Rx. Tried to close the gap on Mikey M. but it didn't happen. He was too quick. Like a bunny.
Cleans: worked up to 175 on the EMOM work (no overhead).
WOD @24kg and rows: finished in 8 something.
8 am with Fox
I simply overslept but that's good for me cuz I almost always undersleep.
Went to 73# which was a very heavy push press for me and I'm not sure I loved the input it had on the jerk. Still finding the high hang starting position helpful.
WOD in 12 flat. Went light on the KB cuz my lower back is lumpy today. The runs were crazy – a lot more activity on the street during the 8:00 class (plus two shoe tie stops).
Congrats to Brainz n Gainz! Way to represent!
Heat up: line drills, squat 3-ways, pistol bottom holds
3x:
5ea Lat Box Step Up (24", +15# goblet DB on second and third sets. spicy on L!)
3 HSPU negatives (:03 top, :03 down, :05 pause bottom, hollow/feet off wall)
:20 Ring Support
:15 Bottom of Dip Support
some extra warmy-uppy stuff with 12pm group class, then today's C&J Complex:
HH Clean + PP + SJ (kilos):
(35×2, 40×2)
45×2
50
53
54
55
56
57
58
59kg (~130#, which is a 5# push press PR. put a belt on for that rep, and glad)
EMOM 21 minutes (7 sets):
min 1: 9 burpee box jump overs
min 2: 12 wall ball shot (20#, 9')
min 3: 20 DU's + 5 TTB
-BBJO's were done in about :35-:40 throughout. Started stepping in before jump after the first set and that felt much more sustainable.
-WB Shots unbroken, so about :25-:30. Proud of this. Figured if I put it down it would just suck more.
-DU's/TTB unbroken, about :25.
Going from the BBJO's to the WB was definitely the worst.
I laid down on the floor after 5 rounds and essentially decided to stop. Then realized I was being a dummy, got up, and finished.
finished with about 6-7 minutes of active rest (lying down legs up on a bench)
Heading to CrossFit Outbreak in East Williamsburg tonight for an all-ladies WOD + Wine event…wish me luck:
In teams of 3, 1 partner working at a time…
Buy-in: 1620m relay run/75 WB sit-ups
150 thrusters (35#)
75 burpees
50 HSPUs
15 rope climbs
Cash-out: 750 m relay row
8am with Fox.
Clean and Jerk Complex
Worked up to 123#. My limiting factor was actually the clean this time. Push press and jerks felt great! Cleans just freaked me out. Possibly something to do with my left elbow which has been sore since Sunday's OHS.
5RFT
15 KB @24kg
270m run
9:42 Rx
Gotta get faster at running!!
Good luck drinking wine Kirby!
I forgot to mention that next Tuesday after AG we plan to go for drinks . Anyone around for other classes or those who want to make a special trip to join should! Location tbd.
5:30 class
Clean complex
176-187, then 8 reps at 198. That rest hit short.
Metcon in 12:23. Don't laugh.
Hanging and handstands, barbell drills, jerk footwork
Todays clean and jerk complex up to 115#
That's a push press record for me I think.
AG workout — 5 rounds for time
5 T2B
10 burpee box jumps 20"
14 alternating pistols
Pistols were hard to get going in the first round and hard to keep going in the last.
Been dragging the last couple of days so happy to try to keep up with David on this one.
10:22
Leisurely 45 min bike ride afterwards
Yay Brainz and Gainz!!! And go Kirby!! That sounds HARD!!!
Clean complex: worked up to 83# for 5 rounds. I could have added weight but I just wanted to focus on technique… Plus I'm still dealing with #pistolbutt. Slam the elbows!
WOD: 9:40 RX. I just tried not to think at all while doing this workout.
Shoutout to Kat for using her downtime to visualize and practice the jerk. She def inspired me not to stand around doing nothing and use the rest time to practice.
Also, shoutout to Gregory, Allie C, & Alex for running in the gym that little bit before/after the runs. I was into the competitive vibe tonight! Not walking super slow out the door helped my time a lot.
Fun and necessary AR class. Thursday night AR is a little taste of what Team 6am must be like… *sigh*. Anyway, Whit always comes up with great ways to hit our sore spots. Thanks!
5:30pm class
High Hang Clean + Push Press + Split Jerk:
50kg, 50, 55, 55, 55, 57,57, 59, 59, 60
-finished at 60kg (132#) still moving well. But I've been sore as hell so I didn't push the weight here.
WOD:
10:17
-only way to make this faster is to run faster…and I'm not very good at that. Low back heated after the past few days programming so I wasn't sure I'd be able to complete this wod. Glad it held up. Looking forward to a rest day/beach day tomorrow!