Clean and Jerk Complex
Every Minute on the Minute x 15:
Power Clean + Push Jerk
Use your heaviest weight from last week’s complex. Focus on executing perfect positions on each movement.
Post loads to comments.
Exposure 4 of 8
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AMRAP 7 Minutes:
3 Hang Power Snatches 135/95
21 Double-Unders
Post rounds, reps, and Rx to comments.
Photo by Thomas H.
TODAY: Starting Strength Total at CFSBK
Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle today starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
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Yesterday’s Results Board: Saturday Metcon Madness
Why CrossFit Is Free But CrossFit Gyms Are Not CrossFit Journal
Get Lost in This Mind-Blowing Atlas of 1.7 Billion Stars Atlas Obscura
AG
A.2-3x
5e sa ring row
5e kb waiters squats
25ft quadruped bearcrawl (forward/backward)
B.
Rope climb practice
C.
FT @aer pace
run 550m
15 push ups
15 box jump overs
Row 550m
rest 5 min
x2 sets
I am just coming off a big adrenaline rush from today’s total – I had a few mishaps along the way,* but a great event – and a great group of lifters. People really looked strong – I saw a lot of attempts move very quickly. Impressive.
My first-person account of me:
Squat – ugly warmup rep at 265 was the foreshadowing – like when the reformed bad guy agrees to do one last job, and “baby, that’s it.” 285 and 295 moved okay, but my head was simply not quiet. Ugly fail at 305 – I bailed it off of my back at the bottom. Never done that. Ever. “Ugly” is a decent summary. I felt lucky not to have been kicked out of the total at that juncture. It would have been justifiable, if uncharitable. PR is 315 from ’13 or ’14 (I don’t keep Bethany-level logz).
Press – a tricky lift and this cycle had me still learning this one for year 10, giver or take, of CFSBK-dom. 130 moved, and 140 was ok. 145 is my PR and so I figured to go for it and failed resoundingly at 147.5. Newton was right.
DL – I was really thinking I left something off the table here at the end of the last SC (Dec. ’16… there was a dark time in the interim…). My PR was 385. So, 375 and 385 moved. The guy who never speaks after I lift intoned, “you’ve got 405 in you.” That settled that. One SC I failed here – so I know what stubbing out your heart in a dirty deadlifting ashtray feels like. It’s different than the “oh, my back is a bit tweaky from not respecting how crazy hard the deadlift can be…” thing. Some of you maybe can relate; I digress. “We’re Not Gonna Take It,” by Twisted Sister came on at the exact moment I addressed the bar. It was 1985, but I am now 49++… One Valsalva movement later, I was pumping my fist like Tiger Woods, but happier.
Thanks to my fellow cycle-mates, and of course, our mostly taciturn fearless leader.
*on my way out of the casa, I smashed a pyrex container of my food for the total (beautiful BBQ, plus sides; a sad, sad shameful thing), and it shattered into a bazillion razor-sharp pieces. I was cleaning it for five minutes and realized there was blood everywhere! So great. So I arrived pretty late and leaking from my pinky and the ball of my left foot. Derp!