Clean and Jerk Complex
Power Clean + Power Jerk + Clean:
Take 10 minutes to warm up to work weight for the metcon.
Post work to comments.
Exposure 6 of 8
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For Time:
50 Double-Unders
21 Power Cleans 135/95
50 Double-Unders
21 Jerks
50 Double-Unders
21 Cleans (Full)
Post time and Rx to comments.
Little known fact: this is exactly how George Washington trained for Valley Forge
Schedule Note: There is no CrossFit Preschol (10am) or CrossFit Kids (11am) classes today. All other classes are on as normally scheduled.
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AG
A.
Handstand Practice
B.
5 Rounds for time:
4 Ring Muscle ups
20 KB Swings, 32kg/24kg
40 Double unders
I just signed up for the Spartan Sprint on June 3 in NJ. 12:15 start. If you sign up today it is 25% off. Cmon let's get muddy yal!! Discount code is HOLIDAY
@Jay-Star we should put together a CFSBK team again! I will procrastinate and buy it a lot closer to the date… but I'd def be down. It was so fun two years ago!!! Didn't really require any training other than crossfit.
Friday OG/ Weightlifting Club
Pause Bench Press (1 min rest between sets)
110 x 12,110 x 6
Strict Press (30 secs rest between sets)
67.5 x 10, 67.5 x 4, 67.5 x 3
Snatch
83 x many, many.
Clean + 2 x Jerks
113 x 8
Had a few magical moments when everything came together. These are happening a little more often now. Great to work with Coach Joe.
HBBS
185 x 4 x 3
Saturday ( all the fitness)
Deadlift (rest 1 min)
235 x 15, 235 x 10
Still probably a bit light since I was only supposed to be aiming for 7 or 8 reps on the second set.
Chin-ups (30 seconds rest between sets)
6,3,2
Dips (30 seconds rest)
12, 8, 7
Front Squat
150 x 10 x 3
Partner WOD with Kayleigh
14 rounds plus 15 reps
Managed a few sets unbroken which I had definitely not expected!
Then I did a team WOD with Kayleigh and Matt Katz, which was a lot of fun.
For time:
100 Calorie Bike
75 Calorie Row
50 Power Snatches (115/80#)
100 Calorie Bike
75 Calorie Row
50 Clean and Jerks (115/80#)
100 Calorie Bike
75 Calorie Row
50 Thrusters (115/80#)
This took 40 mins! Kayleigh and I did 25 cals each on the bike per round. Matt did 50. Rows were split evenly. I definitely did less work on the barbell but held my own! Getting more comfortable with those 80# snatched and managed to cycle them all.
GHDSU
3 x 15
I love partner/ team workouts with their built-in rest. Much easier to pace. It helps to have AWESOME partners!
Sunday at the gym with C. Fox at 8AM
worked this with single unders @72#.
jerks limited what I could do weight-wise,
but the full cleans were the toughest- struggled at the end with these-
all bailed singles.
8:51.
nice cash out- really liked the blackburn exercise.
WOD: 8:49 Rx.
DUs were not so great today, ranging between 5 and 30.
PC were 7-3-3-3-3-2.
Jerks: 8-6-4-3.
Cleans: Singles.
Bench Press after: 95 x 8, 8, 7.
Saturday:
FSQ: 145×5, 165×3, 185×5, 135×5(drop set with a pause)
WOD with Charlie: 14 rounds + 18 reps – finished the push presses just in time. All box jumps bounding.
Then another partner WOD with Charlie and Matt, outlined above. Lots of fun – nice to rest between lots of cardio.
WOD Rx'd in 11:14
Didn't like feeling my belly jiggle during the dubs.
PC went 6/5/2/2/2/2/2
Jerks 10/11
Cleans 3/3/3/3 then singles with lots of rest
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Was feeling sluggish like I wanted to make today a rest day despite going to bed at 9:30 last night.
Did today's workout even though I just did a clean/push jerk workout on Friday. Did 68# in 10:35 with only 25-33 dubs. Everything is sore and I really wasn't pushing myself… 77 pull-ups was a lot yesterday. :/
Started AG and just didn't have the energy or desire. What I should have done is skipped the main workout and just done AG. I really wanted to work on ring muscle ups. Boo. Always learning something new in this crossfit life, even if it's learning to NOT work out sometimes.
Jay/Allie I would definitely be interested in a cfsbk spartan team! But like Allie I will procrastinate a bit before pulling the trigger ?
Friday: squatz 'n dreadmill intervals
Saturday: ring dip w/kipping practice, then db bench 90 ex5x3, guess I was tired from dips. For a metcon, this huge personal trainer guy I'm friends with said he'd consider running if I could do 105 20kg 1 arm kb snatches in 5 minutes… And I had to do them his way, more of a kb swing to overhead than what I'd call a snatch. Anyway didn't quite make it but came close! Got pretty damn hard…
But not as hard as today's metcon. Wow. Glad I decided to scale this to 105 at the last minute! The last set of cleans took a real commitment to finish and probably took 5+ minutes. 14:06 I think?
Then AG. I will get that handstand soon! So many doubles today.
Was sore coming in & now I'm well & truly deep fried. Feels awesome. Thanks cfsbk!
WOD in 13:50 Rx-ish
PCs: started with two doubles, but then went to singles bc my heart rate jacked up and my shoulders were fatigued from DUs.
Jerks: 3×7 Surprised myself here, but took a long rest before each set to avoid too many cleans.
Cleans: all singles and form could def be better!
Did all the double unders. They took up 1.5 min each round but I was able to do decent-sized sets with some rest in between.
Allie started counting my cleans for me and we think she started from the wrong number (rep 9 when I was on 7) so had 2-3 more cleans that I didn't do so Rx would have been over 14 minutes. Glad I pushed myself and did this at 93 today!
AG:
handstand practice
WOD in 16:38
Did 4 MU from the ground with a jump on low rings- don't know the name of them!
KB swings @24kg: first three rounds unbroken, then 11-9
Started with 40 jump squats instead of DUs since I had just done them in group class, but switched to DUs in the second round bc they were HARD!
Exhausted!
10am with Jess, walked into the gym thinking "today I might Rx this" only to catch someone a lot stronger than me struggling through the wod on the previous class. I underestimated how tough those squat cleans would be.
12:40min @ 115. Power cleans and jerks were no problem, and I did them both 8/7/6. DUs were mostly attempts with a 55s time cap on each round. Squat cleans were mostly singles, except for 2/2/3 for the final 7 because I couldn't stand how long I was taking. My legs were on fire at the end.
Then did some nice/necessary AR with Fox, then started a little shoulder program with a few strict pull ups, followed by strict press (10 reps @ 105, a new 10RM), then some crossover symmetry. Got home in time to suffer through the Giants game.
3 Sets
Shoulder warm ups
10 push ups
6 ea SLDL 12kg
12 walking lunges, 16kg, 20kg, 24kg
Deadlift — 170# x 3 x 3 – good
20min EMOM
even: 3 jumping bar MUs 24" — last set 22"
odd: 50 DUs