Clean and Jerk Complex
Every Minute on the Minute x 12:
Clean High Pull + Clean + Jerk
The pull from the floor on the Clean High Pull should be purposeful and balanced, with your weight balanced over mid-foot. Mimic the same balance on the full Clean. The dip/drive should also be balanced and not pull you forward. Aim to make a few reps at/above 80%.
Post loads to comments.
Exposure 7 0f 8
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Partner WOD
In teams of 3 with one partner working at a time, partners alternate complete rounds of the following for 24 total rounds (8 rounds each):
5 Burpee Box Jumps 24/20″
5 Shoulder to Overhead 135/95
5 Toes to Bars
These rounds should be fast sprints, just a little bit below your max capacity. Scale the height/load/degree of difficulty as needed.
Post time, Rx, and partners to comments.
Lots of Pull-Ups at yesterday’s “Heather” Hero WOD. In case you missed it, see yesterday’s post to learn more about Heather Heyer and the intention behind this workout
REGISTER NOW FOR STARTING STRENGTH PROGRAM
The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.
Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance. There are still some slots open, but hurry: these cycles start this week!
UPCOMING PROGRAM TIMES AND DATES
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Yesterday’s Results Board: “Heather”
A Century of Eclipse Watching, in Photos Atlas Obscura
You’re Probably Stretching Wrong CrossFit Journal
AG
A.
2 sets to warm up
30s supinated grip bar hang
10 ring rows @3012
100ft A Skips
B.
Bar muscle up
C.
3-4 sets @85% SH effort
10 Sandbag G2OS, AHAP/UB
5 bar muscle ups
270m run
rest walk 1:3
8am with Jess
Worked up to 78# today on the split jerk complex (yay, PR). Having more time between each rep makes a huge difference!
Workout with Janet (so steady and awesome!) and ghost person. We were somewhere around 21ish min but we skipped ghostman in the interest of time in the last 2 rounds. I continue to try to work on box jumps using 2 of the soft boxes–half fell once which isn’t bad. Ankles still not super strong. I used 52# for shoulder to overhead and did knee raises.
AR with Fox outside was great.
This was supposed to be a hike day but hubs is not feeling well 🙁 So I came in for 10 AM and AR.
PRed my clean today! 128 was NBD. Fox may have fixed my cleans with one simple cue (I was standing too close to the bar, thus forcing myself to move the bar around my knees instead of in a straight line up). Yay!
WOD in 25:52 (I think?) with Noor and Leah. I Rx’d it although this meant going a bit slowly on T2B since I have no rhythm yet. I love me some 2:1 rest:work ratio. 😀
Yaaaaas! <3 <3 About time, Stella… 😉
Clean pull + clean + jerk: 113, 113, 123, 133, 143F, 143, 148, 153.
Slammed my chin on the jerk for my one fail- was focused too much on footwork that I forgot to get my face out of the way. At least footwork did seem to be getting better.
WOD: 20:48 Rx with superstars Katie E and Toni. Always enjoy a partner WOD!
8am with Jess!
C&J complex: 83, 93, 103, 113, 118 F (press out), 103×3
Wanted to work up heavier sooner than later; cleans were weaksauce so it was good to drop down for the last few and keep things snappier.
WOD with super fit Barbara & ghostie in 23:48 @ 68#
Certainly could have gone heavier on shoulder to overhead, but would have taken more time. Focused on T2B instead which I got through for the first 4 rounds, and then backed off to kipping HLR to keep moving. Props to Barbara who is always so steady through long WODs like this, but also did all of her T2B unbroken! AG strength results in action.
Probably my favorite workout in a while! Back to strength cycle tomorrow…
Noon class
88 up to 231 on the complex with a failed clean at 242
WOD in 20:18 with Chris and Zolt
G00D TIMEZ
83-93-98-103-108-113×2-83 (practiced push jerk) Forgot my tall socks. Then put chalk on my legs and Fox told me that actually slows the bar path. Duh. Chalk makes things *less* slippery…= more leg scrapes? Heh. Good to know.
WOD:
With Lady Fox & Kate W
Was encouraged by both ladies and Ro to do RX weight for push jerks.
Damn… THAT WAS HARD! 22:19
1) I had serious goal envy when Jess was push pressing 95 like I would 65.
2) I failed my 4th push jerk rep in the 6th round, tried for a 5th and overextended by back. Decided to do 83# for the rest of it. Felt the pressure to move fast because of the partner aspect of this workout.
3) Jess told me I had the weight, I just needed to slow down. Next time I see 95# programmed, it’s a solo workout, and not too many reps per round… I’ll go for it!!!
4) TTB were really good and fast every time.
5) Ro gave me some coaching on the burpee BJs. By trying to go fast, I was doing lots of unnecessary movement. Smooth and steady actually is faster!
So fun to be challenged.
Had a fun AG class learning about Bar Starz and a new technique for bar muscle-ups. Then a workout with sandbags (I went light at 45# but moved fast and unbroken…didn’t drop the sandbag.)
Agree about the good timez.
WOW Allie! That’s awesome! I did the Rx weight but did not enjoy it. And I have a good 35 pounds on you!
11am with Ro
C&J complex up to 205. Working at this 90% range is interesting because I can clearly see the weight where things start to fall apart (around 195 for me). 205 was the usual 90% stuff – tough clean and a somewhat wobbly jerk.
Metcon Rx 22:01 with Adam and Koji. Everything fast and unbroken, super fun to have enough rest to be able to go all in for every round.
Does anyone have an extra pair of eclipse glasses for this procrastinator?
I am also curious. Where does one procure them?
We are too late. I did make a pinhole viewer: https://youtu.be/0QOLPHHDGj8
Clean complex: worked up to 118. Cleaned 123 twice- didn’t attempt the jerk on the first one and failed it on the second one. Every weight felt heavy today.
WOD with Karina and Steven in 24:42
Started with 93# S2O but was a hot mess today. Couldn’t distribute weight on my feet properly, bar was way out in front of me, and couldn’t rack bar properly. Dropped down to 83 after round 4. Still wobbly on my feet though. So annoying bc S2O used to be one of my strengths. It just felt really awkward today.
Planned to go to AG but was too exhausted. Why is it taking so long to recover from my vacation?