Clean and Jerk
1RM TEST
Warm up (sample warm up progression below, notice the sets at lower weights) and test your 1RM. If you’re feeling good, then try to set a new personal best. If not then warm up and try to make a few singles at or above 85% of your previous 1RM. If you’re newer to the lift, or just want to break it down a bit, perform the complex of: Clean Deadlift + Hang Power Clean + Jerk (or Push Press).
Sample Warm Ups (previous 1RM 133): 53 x 3 x 2, 73 x 2 x 2, 93 x 1 x 2, 103 x 1, 113×1 (85%). If you’re feeling good then… 123, 130, 135, more?
Press outs are missed lifts, as is any part of the body other then the feet touching the floor.
Post loads to comments.
Exposure 8 of 8
_____________________
For Time:
21-15-9
Burpees
Toes-to-Bars
Set a fast pace and try to hang on. Scale Toes-to-Bars to Hanging Leg or Knee Raises as needed.
Post time and Rx to comments.
Next Sunday: The Subway Series Stops at CrossFit Queens
Another year has gone by, and it’s time once again for an NYC affiliate throw down: the 8th annual NYC Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year.
This year the 3rd event takes place at CrossFit Queens on October 7th. The Subway Series uses a team format (M/M and F/F), and there are both Scaled and Rx’d divisions, so we hope as many CFSBKers as possible will sign up.
Grab a partner and register here!
NEW CROSSFIT KIDS SCHEDULE
To better serve the littlest, cutest members of our community, we’ve made some adjustments to our Sunday CrossFit Kids schedule. Starting today, the new class times will be as follows:
8am – 9am: CrossFit Preschool (3 – 4)
9am – 10am: CrossFit Kids (5 – 7)
10am – 11am: CrossFit Kids (5 – 7)
All classes will take place in the Annex at 597.
Now that schools are back in session, our Kids programs are becoming more popular, so it’s really important that you register your child ahead of time. Our Preschool class is capped at 10, and our Kids classes are capped at 8. Please RSVP in advance via the member connect site.
_____________________
Yesterday’s Results Board: “Jerry”
Important Considerations When Lifting With a Larger Body Girls Gone Strong
16 CrossFit Athletes Over 50 Who Think Reader’s Digest Is Full of Shit Morning Chalk Up
AG
A.
3 rounds – NFT
3 strict leg raises
7 KTE
14 sit ups
2 min row or bike – EASY
3 rounds
B. Kipping toes to bar Practice
C. sustained pace – 80-85% aer
15 TTB
10 burpees
800m row
rest 3 min
x 3 rounds
SAME times per round!
Test week recap
Press 165* (previous 162)
Deadlift 405 (prev 420)
Back Squat 275×10* (prev ??)
Snatch 155 (prev 157)
Clean and Jerk 225 (prev 230)
Jerry 25:53 (prev 29:02)
The sad reality is that I no longer live in PR town – those are harder and harder to find. That’s fine, I won’t let it get me down. Good news is that the next set of (tiny) PRs is around the corner – I almost had a 160 snatch and a 170 press. I’m happy with the Jerry PR too – still slow in general (8:30min miles) but making progress on bodyweight and endurance pieces.
On to the next cycle…
Hiiiiiiii AG! I missed you!
When I saw how similar the AG and the group class workouts were, I knew I wanted to go with AG so that I could spend more time relearning how to kip. I clearly forgot how during the course of Strength Cycle over the summer. 😛
5:03, 4:57, 4:53 with hanging leg raises instead of T2B. Really need to focus on keeping my legs straight in the arch position. It’s only when I am really thinking hard about it that I don’t get lazy and bend backward!
C&J:
113-123-128x2F-128
Failed the first jerk at 128 because I pushed the bar out in front of me. I cleaned my second attempt at 128, then started the dip and decided not to execute. Success on the third one and it was solid. Wish I had a little more time to try to match my PR.
WOD Rx’d: 6:44
TTB: 7s, 5s, mix of 3s, doubles and singles for the set of 9
TTB were a mess today. Could not keep tension and legs were bent on all reps. Plus, they irritated my lower back. Wonder if breaking up the set of 21 into 4 sets instead of three would have made a difference.