Clean and Jerk
Performance
Every Other Minute on the Minute x 10:
Clean + Jerk
Use the first few sets to build, with the goal of making a few reps at a heavy weight before dropping for the final 2 reps to finish on a few at a lower percentage.
Fitness
Every Other Minute on the Minute x 10:
1 Clean Deadlift (3 seconds down) + 1 Power Clean + 1 Front Squat + 1 Jerk
If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor. Use the first few sets to build, with the goal of making a few reps at a medium-heavy weight before dropping weight for the final 2 reps to finish on a few perfect reps.
Post loads to comments.
Exposure 4 of 8
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AMRAP 7 Minutes:
7 Toes-to-Bars
14 Alternating Dumbbell Power Snatches 50/35
21 Double-Unders
The intention is to set a fast pace and try to hold throughout. Sub Hanging Leg or Knee Raises for Toes-to-Bars, dumbbell load, and 2x Single-Unders as needed.
Post rounds, reps, and Rx to comments.
What is this funny looking implement that Paul is hoisting in Strong Fit? Find out at the CrossFit Strongman Specialty Course we’re hosting on August 26th! (Or just go to Strong Fit this Saturday at 8am) | Photo by Thomas H.
Save the Date: CFSBK Potluck in the Park!
Celebrate mid-summer with your CFSBK buds. On Saturday, July 21st, we will be hosting a potluck at Prospect Park. Come lounge on the grass, throw some frisbee, toss the ol’ pigskin, and hang out with your gym buds. What better way to spend a Saturday?
We’ll be on the hill south of the Picnic House from 2pm on. Bring a dish, drink, or game to play. Friends, family, and dogs are welcomed, as always. We can’t wait to see you there!
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Yesterday’s Results Board: Squat / DB Row | NFT Work
The Deadliest Being on Planet Earth Kurzgesagt (video)
Depression and Training Starting Strength
Does anyone know how to record a failed attempt on btwb? I’ve been trying to use the app instead of blogging everything here because it’s searchable, but that has me stuck…
If its a single rep, I usually put a zero for the reps and then the weight I failed at. If it was a set and I didn’t hit all my reps, like I got 6 reps instead of 8, you can click that set and modify the reps to what you actually got.
Not sure if theres another way to do it, I’ll ask the BTWB folks
Thanks, that’s at least a starting point.
7am w/KHarpz & JFox
C&J: 93, 103×4, 113×2, 123×2 (100%), 103
Haven’t split jerk in ages. 123# is my 1RM, but from last year. Didn’t feel like a max effort, just sloppy – bar in front on some, not stepping out far enough with the front foot, etc. Work in progress.
WOD: 3 rounds + 3ttb RX
Did the first round ttb unbroken which is a big PR! I think the most I’ve gotten before is 4. Ripped my palm in the same spot that had almost just healed in the 2nd round -and it realllly killed. Did a lot of whining & slowed way down after that. DUs fell apart under duress. Snatches were fine.
As poorly as that WOD went, the kipping, the jerks, and the snatches = HUGE shoulder progress this morning!! From the initial PT work with Melo and now finishing up AGS, I’m feeling not just healthy but also way stronger. So grateful for the expertise at SBK!!
Congrats on the growth and improvement, Kate! Your progress with your shoulder gives me hope!
10am group w/ Jess
EOMOM X 10 sets , C&J
125, 135, 145, 150F (b/c I was thinking about something), 150, 155, 160, 165, 170 (pr match?), 145
My legs were SOOOOO tired in the first few minutes of this, but I decided not to listen to that and to just get aggressive. Key points:
1. before clean = “start tight. stand UP.”
2. before jerk = “drive hips”
I tried to stay mentally focus just on those cues and not let anything else drift in, esp. because things felt heavy. I am so stoked to be standing up these heavier weights with a lot more consistency and better position. Haven’t split jerked in a while and it felt awesome! All about hitting full hip extension before the push under.
WOD: 5 rounds RX’d. started smooth and tried to stay calm. power snatches are just so annoying to me I need to change my mind, haha.
CORE BLASTER with special guest L-Snicks:
4x
12 GHD Sit up
100′ ea SAFC, 100# — grip so fried today doing this after the wod.
12 l-sit “up and over” kb
1:00 sorenson hold + 25#
so much sweat today.
Had a rough start. Thought i bombed my retest of my lactate threshold test but Ro, Nick, and KVW convinced me otherwise. Really appreciated the support from these guys today. I dont know why I was stuck in rut. I was really stuck! I’m blaming the heat. Need to recenter and remember that I’m in it for the long haul. Building strength and muscle is my focus, so what if my engine feels off!
A) Snatch
2,2,2 rest 15-20 sec between each cluster
3-4 sets, rest 3-4 min between sets
105/115/125/135 (failed 3 reps here, didnt really even go for rep 6)
Lost focus today. It felt really good up until that happened! I think it’s there
B)Close Grip Bench Press
@2011 4-6 reps, 3-4 sets, rest 1-2 min
Had keith spot me for final set. 105x2x6, 115×6
C1)Dumbbell JM press
@3010 4-6 reps, 2-3 sets
1×6 @ 20
2×6 @ 22.5, very hard
C2)Strict Pronated Pull-up
@1010 4-6 reps, 2-3 sets, rest 2 min
add weight each set
This made me feel better about my struggle session in the earlier part .
1×6 @20
1×6 @ 22.5
1×6 @ 25
D)30 min @aer
550m run
30s side plank/side
130m mixed rack carry, 65m L/R, 16kg/hand
100ft reverse sled drag
I was being a bit of a bonehead when I did this. I was just so mad today for no reason. Took it out on my cardio and went a little harder than I should have. Sorry 🙁 had MF steaaaaam shooting from my ears! Felt so much better after this.
Max: 183
Avg: 153
8:37/8:07/8:06 + 550 run + 100 ft carry each