CrossFit South Brooklyn

Established 2007

Clean and Jerk | WOD 5.6.18

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Clean and Jerk Complex

Every Other Minute on the Minute x 15:
Power Clean + Push Jerk +Split Jerk

Work up to a heavy but perfect load on the complex. No failing, no press outs.

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Exposure 5 of 8

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AMRAP 20 Minutes:
270m Run
20 Alternating Reverse Lunges
15 AbMat Sit-Ups

Aim to keep moving the whole time here. Work on minimizing the “little breaks” that often happen between movements on a workout like this. Be sure to stand all the way up with both feet together on the lunges, and to finish sitting tall, with elbows near the knees on the sit ups. Use an anchor for the sit ups if you need it.

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Comments

  1. AG

    A.
    10 band pass throughs
    50 ft quadruped bear crawl (forward/backward)
    50 ft lateral plank walk (down and back)
    jog 130m
    x2

    B. Handstand Walk Practice

    C.3-4 sets @aer
    25ft HS walk
    15 box jump step down, 24/20
    550m row
    rest 2-3 min

  2. Been taking a full week off of any upper body stuff! My shoulder is getting better! I think there is def some tendonitis-y stuff going on… tender to put arm behind my back, etc.

    Short circuit was great this morning— all stuff I could do, plus did a little upper body— triceps band pulls, bicep curls— controlled, light. Felt great!

    9am— did 3 PC tng instead of the jerk complex. 83-88-93-98-103-108-113. Both Fox and Jess commented on finishing the third pull/getting tall. I could feel a difference when I did it right!

    After doing the open, doing AG Strength and PRing a lot of stuff with my upper body… I think taking a week to let my body rebound was 100% appropriate. I also got a sports massage from a girl who knew about CrossFit. She released my sub-scap and my range of motion on my right arm immediately increased a ton. I still feel junked up in my lat and when I put my arm behind my back though. :/

  3. Pre-class: 3RNFT
    8e goblet tempo rear-leg raised split squats (25#, 35#, 40#)
    5e lateral lunge
    4 strict pull ups

    Power Clean + Push Jerk +Split Jerk: 113×2, 123×3, 133×3

    WOD: 8 rounds + 130 run with a 16# vest

    I’m not doing a full Murph this year with Iron Maidens later that week, but considering maybe doing a half Murph – thoughts? Is this reasonable, or still too much volume too close to the meet? I’m already having pre-murph FOMO, so I’m just toying with options.

    Saturday: StrongFit!

    TGU with 5 presses: 25#, 30#, and just missed the last press on left side at 35#
    Zercher carries to yoke +70#
    1 min sandbag load at 80×11, 100×11, 140×5.

    Squatz: 185×3, 210×3, 225×3, 235x3x4, 135×10

    Weighted Dips: 6 reps at +5, +10, and +15
    SA bench: 25x8e, 35x8e, 40x5e

    • You’re probably never gonna see this… But yes IMHO it’s crazy to do even 1/2 Murph a few days before Iron Maidens. Just doesn’t seem worth it, in particular since you seem to be training really well for IM. Just do 1/2 Murph after IM…

  4. 8am with Lady Fox

    C&J complex: 73×2, 83×6
    Jerks are a mess right now, couldn’t even remember which foot I use during the warm ups. Stayed light and finally felt ok on the last set!

    AMRAP: 7 rounds + 270 run + 5 lunges. Fun. Felt restorative after yesterday’s WODs. Upper body is smoked!

  5. 2pm AG
    Handstand walk drills and progressions were great! I did my first inversion outside the wall (with an assist) and took my first few handstand “steps” (again, with assist). Definitely feels like it requires a ton of practice and body awareness to be upside down, thinking “heels together”, leaning forward, moving your hands without bending your arms, …
    Metcon 3:53, 3:56, 4:00, 3:58. Managed to stay +- 10s throughout, even though the 25 wall-facing shoulder taps got spicy!

    Off to a week in California for work, will try to stay consistent and show up to Norcal Crossfit.

  6. C&J Complex: 93×2, 103×2, 108×2, 113, 118

    Lauren said I was overextending a little on the PCs. Definitely felt it on the 118. Jerks were solid.

    WOD: 7+run+19 lunges

    AG:
    WOD: 4:00, 3:57, 3:57, 3:45
    Took the full 3 minute break in between each round because I wasn’t sure if I could do that volume of shoulder taps. They actually got better with each round as I became more comfortable with the movement.

    Yesterday:

    Partner WOD with Whit and Austen. Whit and Austen paired up and went simultaneously.

    First WOD: 19+16
    I scaled to 155 because I did some heavy deadlifting for Iron Maidens right before class. Double unders were ok! A few rounds unbroken, a few with one trip and only had multiple trips on my last round when there was 15 seconds left and I couldn’t handle the pressure.

    Second WOD: 16+3
    Scaled to 6 C2B and did 3-3 each round. Did thrusters at 35# and took these slowly. So much stronger on my right than my left. Heart rate spiked and I really wanted to quit or lower the weight but couldn’t with Whit as my partner.

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