Clean and Jerk Complex
Every 90 seconds for 10 reps:
Clean High Pull +Mid-Hang Clean + Push Jerk + Split Jerk
Work up to a heavy load for the day.
Post loads to comments.
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For Time:
30-20-10
Kettlebell Swings 32/24kg
Box Jumps 24/20″
Burpees
Post time and Rx to comments.
Charlie N. on AG Strength
Registration for new cycles of Coach Arturo‘s popular AG Strength class opens tomorrow! This is an hour-and-a-half class that focuses on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. The fundamental strength you build in AG Strength will carry over into other CrossFit gymnastics movements such as the coveted Muscle-Up!
To preview the class a bit before sign ups start, we’re bringing you Charlie N.‘s testimonial. Here’s what Chainsaw had to say:
For anyone who is interested in doing it, I would highly recommend it. It was great to focus on upper-body strength and everyone in the group made a massive amount of progress, from first Pull-Ups to getting upside down against the wall for the first time, and we all have abs of steel from all the core stuff we did.
My main goal going into this was to get one strict Handstand Push-Up, and I FINALLY did this on Saturday. Major achievement for me because I was nowhere near it at the beginning of the cycle.
I also went from a weighted pull-up with 15 lbs to 35 lbs. We did a load of tempo work with Pull-Ups and Handstand Push-Ups and this really works.
Strict Knees-to-Elbows with absolutely no kip was a big fat zero on week 1. I did 15 on Saturday.
Loaded pushing: my strict Dumbbell Press (tempo 3010) still needs work. I went from 1 at my required weight of 40 lbs to 3 reps on Saturday. I should have been at 6 reps to clear that level, but I’m not there yet. The weight was based on Close-Grip Bench Press numbers.
The whole experience was great, though. Ro is an encouraging and attentive coach. Everyone made huge progress, and it was PR Central over at 608 on Saturday. Lots of fun, and if you are thinking this could be helpful for you, try your best to get into one of the upcoming cycles. You won’t regret it.
Congrats, Charlie! Check out tomorrow’s blog post for more info and registration links.
Did you participate in the recent AG Strength cycle? How’d it go? Tell us in the comments!
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Yesterday’s Whiteboard: Back Rack Reverse Lunges | Run, Double-Unders, Muscle-Ups
Let Him Go CrossFit
Can Plants Hear? Scientific American
Tuesday: squeezed in my stuff before group class
A)1k row- 3:44
I warned up for this like it was an open WOD. I was freaking out about it for some reason. Held 1:45-1:50 pace for a good 500M, tapered to 1:50-1:55 towards 500-750, then last 250 or so was closer to 1:55-2:00. That wasn't as bad as I thought it would be. My programming will have a special focus on monostructural endurance, so kind of stoked to see where all of that takes me
B) TABATAs: 6 rds of each, 20s on/10s off
Pull-ups – 60 total
Push-ups- 54 total
Abm sit-ups- 63 total
Squats- 94 total
This was fine. Couldn't move any faster. Push-up game is so weak.
Yesterday @ Island Park: got to enjoy the beautiful weather, they have a little rig/may area outdoors which is nice!
A) 14 min AMRAP:
50 DU
25 murican KBS @ 24 kg
15 KB goblet lunges @ 24kg
50 M KB suitcase carry @ 24kg (L)
50 M KB suitcase carry @ 24kg (R)
Errr I did 2 rounds + 23 lunges. I did double lunges on accident. The odd number threw me off so for some reason I decided it was 15 each. Oh well!
B) 40 min total work: supposed to be at a HR of 160-165, but my Apple Watch is terrible at reading this. So I went based off of just slightly above comfortable pace
10 min assault bike- 96 cals
10 min row- 136 cals
10 min assault bike- 76 calls
10 min run- no idea, I was running in a foreign land
Also, yay Charlie!!!! And wanted to give a special shoutout to @Alan, who got approximately one beelion muscle ups during group class. Super cool to see after he mentioned he's only had about "3 lucky ones" in the past month. "Luck" is earned bro! That's what we like to call hard work and dedication to AG. Good stuff.
35 lb weighted pull up!!!!!!!!! :0
Just another plug for AG Strength. I have been crossfitting for 6 years now but had yet to get a pull up. I've been close, and most years my New Year's Resolution included some form of "I will stay after class to do a pull up strength program," but ultimately I never put in the work to get there.
Fast forward to AG Strength. I got my first chinup 2 weeks into the program, and my first pull up after 4. The programming is great, and for me, having the time set aside during the week to really work on the things that needed work made all the difference. I know the time slots for AGS are difficult for people, but if you can make it work for those 8 weeks, it will definitely be worth it.
Plus, you get to hear Ro say "a tight body is a light body" over and over again.
7 a.m. w/Jess & McDowell.
Clean/Jerk Complex: 135, 140, 145×2, 150×2, 155×2, 160, 165. Too hot to go higher. Some funny looking split jerks getting re-accustomed to them in the middle there but hey I'm a funny looking guy what can I say
Metcon: 11:40 Rx'ed. Coated in sweat and gulping down water, I accidentally put my hand up for "Rx'ed" and committed myself to 60 American swings at 32 kg. Got through them! Split 20-10, 10-10, and 10. Definite progress there. Enjoyed this one in retrospect.
I would so love to do AG strength! Sadly 6 PM doesn't work with advertising hours at all 🙁
Worked to 113 on the C&J complex. I was surprised at how awkward the split jerks were! I thought that that movement was something I owned and that anything I can clean, I can jerk easily, but just because I'm strong enough to get the bar over my head doesn't mean I get it overhead smoothly and with balance. Whoops.
As for the WOD, you know it's going to be bad when you arrive for class at 6:58 and more than half of 6 AM is still working. I was indeed flattened by this. 11:49 Rx. Glad it's over.
7am so sweaty with Jess & McDowell
Looked at my notebook and haven't done any cleans/olympic lifting in over 4 weeks!!! So excited to to this complex today with no pain!!!
C&J complex, cautiously worked through 73×2, 78×2, 83×4, 88, 93. Was mostly worried about the high pull. First two felt creaky but it smoothed out and felt good. Split jerks were awkward but a work in progress. Yay!
WOD: ugh. 11:41 scaled to yellow kb (USA) and squat thrusts. My conditioning is not great these days and breathing is hard.
ICE COLD SHOWER!!! 🙂
Charlie killing it! Super impressed by all the AG Strength gains.
C&J Complex: Started at 103, worked up to 148. Failed the split jerk on the first attempt at 148, made on the second. Have not done a split jerk in a while – felt awkward.
WOD: 8:56 Rx. Broke up the KB swing in the second round 12-8, but otherwise unbroken. This was tough. I do not envy anyone doing it later in the day – the heat has arrived.
Played around with pull-ups after: 4 unweighted, 4 unweighted, 3 singles +10#, 2 singles +15#
7am w/ Jess + McDowell.
Worked up to 110# on the C+J complex. Felt good! Still need to get under the bar faster (snappier!) on the cleans but I think these are getting better. Cleans are becoming one of my favorite lifts!
@Chas, "enjoyed this one in retrospect" is the perfect description of today's workout. I made the mistake of saying that it didn't look that bad when I first came in. Wrong. I blame the unseasonably warm weather. Anyway, did this RX in 11:36 and IN RETROSPECT it was actually kinda fun! In the midst of the round of 30 burpees…not so fun.
10am class
C&J Complex
135 up to a few at 215 than finished with one at 185. The rest got shorter and shorter…
WOD Rx'd in 12:03
Took this one slow and broke up the 30s (12-10-8) and the 20s (8-7-5) to breathe.
Schweaty.
Am loving reading about AG Strength! So many impressive wins! Hopefully I can make the schedule happen one of these days.
7am with Jess + McDowell
Worked to 85# on the C&J complex. I haven't done a split jerk in…. maybe 4 years? Strength-wise these felt solid but coordination-wise I could use some practice.
WOD in 13:17, scaled to a yellow KB. I remain convinced that I am going to drop it on my head when I do American-style swings and I think this was the right choice. After blowing up doing burpees the other week I tried to do sets of 5 with a pause for 3 deep breaths – this worked pretty well. I felt like I was moving faster through each burpee, at least. So sweaty.
Started at 95 and worked up to 125. Failed my last attempt. Weight wasn't heavy, but caught the bar leaning forward (Think I mentally checked out until it was too late).
I saw the 7am class on my way in and wanted to turn right around to leave. Finished the WOD in 13:01. Scaled the KB to 24KG. This one was pretty intense. The burpees and the heat really added up quickly.
I wish I kept track of the WODs more carefully in previous cycles. Hopefully we do this again sometime in the near future so I can compare.
6am with McDowell and Jess
Up to 125# on the C+J. A little awkward on the splits but not too horrible. As always, got good tips to work on next time.
Metcon: scaled to 20kg and 20" box, in exactly 12 minutes. So many burpees.
When I helped clean up someone else's big red kettle bell I could hardly lift the thing off the ground, much less swing it. lol. Well done Rx'ers.
"Hopefully we do this again sometime in the near future so I can compare."
Bite your tongue, Roose. I never want to do that again!
7am with Jess and McDowell
Worked to 110 on the complex. Left shoulder was not loving it, but it went ok considering it's been forever since the last time I split jerked. Good some good pointers for next time.
WOD in 10:13, swinging the green kettle bell USA style. A sweaty mess, but fun workout.
7 am with Jess & McDowell
Jerks are not my favorite, as my shoulder has a habit of popping around a bit, but it stayed there today so I'm calling it a win! Worked up to 135 with Jason, and got some great coaching from Jess on form.
WOD as RX in 13:59. I did not fully appreciate what 30 x 32kg Am swings would be. Really enjoyed it thought, and was surprised to feel like I found a rhythm with burpees.
C&J: 83-93-98-103-108-113
113 push jerk needed to be more under the bar and locked out (slight press out), but split jerks were solid here. Thought a lot about getting quad parallel to the floor like I learned in Oly Class. Cleans felt awesome. I wonder what my 1rm clean is these days…
WOD: 9:07 with 24kg bell, Russian swings. Experimented with getting the bell higher than normal. I can do the 20kg bell American no problem–> I think I just need more confidence with 24kg.
Great AR for a cashout. AC!!!
Also, great job Charlie & AG Strengthers!!
I'd love to do AG strength. I think I can make it next cycle since my play will be done June 2 and I won't have Tues/Thurs rehearsals or Saturday rehearsals! I want a muscle-up so bad!!!!!