PERFORMANCE

Warm-Up.

Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps

Followed by…

Barbell Complex Warm-Up

Then…

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean & Jerk
*Sets 1-2 – 2 reps @ 70-75%
*Sets 3-4 – 1 rep @ 80-84%
*Sets 5-6 – 1 rep @ 85-90%
*Sets 7-8 – 1 rep @ 91-95%
*Sets 9-10 – 1 rep @ 96+%

If you’re feeling good, aim for a new Clean & Jerk PR!

B.
“2008 CrossFit Games Finale”
For time:
30 Squat Clean & Jerks (155/105 lbs)

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Viv
Viv
August 30, 2021 3:46 pm

A. Clean + Jerk
Based off 155#
110-110-125-125-135-135-145-145-155f-155f-150-155#
A little struggle at the end, but went down a little and finished matching my PR.

B. 9:46 Rx; was shooting for 3 reps per minute since squat cleans for many reps wipe me out! My knee and shoulder were feeling it towards the end. I was on place to finish at around 6 mins, but that wen out the door about half way through. 😂

Javier Chagolla
Javier Chagolla
August 30, 2021 2:44 pm

A) 175, 190, 205, 220, 225, 235 (missed)
B) 8:55 as prescribed

Anika Tipton
Anika Tipton
August 30, 2021 2:15 pm

A. 2×105#/2×115/1×120/1×125/1×130/1×135/1×140/1×145/1×150/1×155
B. 4:27

mugu
mugu
August 30, 2021 4:03 pm
Reply to  Anika Tipton

Fast sub 5!!! Nice job!!!

Anika Tipton
Anika Tipton
August 30, 2021 4:39 pm
Reply to  mugu

Thanks!

Jeremy Hammock
Jeremy Hammock
August 30, 2021 4:40 pm
Reply to  Anika Tipton

Speeeeeddddyyy!

Chris
Chris
August 30, 2021 2:13 pm

B)
@ 135#

11:23

Really exposes my front squat weakness; by comparison power clean and push press felt smooth at 135#.

Last edited 1 month ago by Christopher Capozzi
Janelle Winston
Janelle Winston
August 30, 2021 2:12 pm

A. Worked from 105 – 155 5# PR. I’ll take it. Need to do more work at like 140 – 145 to get under it better when it feels heavier.

B. Didn’t want to do this but I did it anyway.

7:19 – over 30 sec slower than last time, though I started like 3-5 min after I finished the max lift. Could have used a bit more time between but was rushing to get it all in.

Connor Macko
Connor Macko
August 30, 2021 1:59 pm

Work up to a new clean and jerk max of 155. Started b at 115 made it to 15 reps then went to 105 finished in 8:05

Chris
Chris
August 30, 2021 1:44 pm

A)
135 x 2
135 x 2
145
155
165
170
175
180
185
190 – just missed jerk

barefoot squatter
barefoot squatter
August 30, 2021 1:36 pm

A:
150#x2, 160×2
170×1, 180×1
190×1, 195×1
200×1, 205×1
210×1 (fail), 210×1

Didn’t have time for B, work been getting in the way of the workouts – what’s up with that??? Happy Monday everyone

Jeremy Hammock
Jeremy Hammock
August 30, 2021 4:42 pm

Haha yea work gets in the way of mine too! Always crunched for time!

barefoot squatter
barefoot squatter
August 31, 2021 2:57 pm
Reply to  Jeremy Hammock

Thanks – now that today is squat day I’m pretty happy I wasn’t able to do the ’08 Games Finale haha – hope school and football season are all going well

Mugu
Mugu
August 30, 2021 1:18 pm

Did all I could today with Steel plates

3×10 (155)
Front squats
Push press
Shrugs

Woo!

Jeremy Hammock
Jeremy Hammock
August 30, 2021 12:38 pm

Emom 1:30 clean jerk
2-135 2-165 1-185 1-195 1-205
1-215 1-225 1-235 1-255 missed 275

Time 30 squat clean jerks 155
All singles 6:14

barefoot squatter
barefoot squatter
August 30, 2021 1:33 pm
Reply to  Jeremy Hammock

Very impressive doing that volume on A every 1:30 instead of 2:00 – sick B time too

Jeremy Hammock
Jeremy Hammock
August 30, 2021 4:42 pm

My fav type complex! Cleans and jerks!
Man part B was rough coming off fridays workout! Still wrecked!!

Anika Tipton
Anika Tipton
August 31, 2021 6:01 am
Reply to  Jeremy Hammock

Oh my gosh, I was too! I was complaining all weekend about how sore my quads were after Friday’s squats and wall balls!

Jon
Jon
August 30, 2021 11:27 am

No jerk today, squat cleans only.
A. Worked up to 205
B. 135lb 6:28

Candy Olkey
Candy Olkey
August 30, 2021 11:16 am

Short on time and needed to get in some extra shoulder mobility and foam rolling.
So only did A … which if I’m being completely honest was just enough for today.
Clean & Jerk – based off 125#
90×2, 95×2, 100×1, 105×1, 110×1, 115×1, 120(failed jerk), 117×1, 119×1, 119×1, 120(failed jerk)

Blake Shealy
Blake Shealy
August 30, 2021 8:06 am

A. Clean & Jerk
140 x 2 x 2
160 x 1 x 2
175 x 1 x 2
190 x 1 x 2
210 x 1 x 2

B. 155 x 30, C&J (10:53)

The good news? My cleans are getting muuuuch better. The bad news? I suck at jerks.

Lawrence Bogner
Lawrence Bogner
August 30, 2021 7:05 am

Never did a 1RM for clean and jerk. Pushed it and paid the price in my shoulder haha.
A. 140×2
150×2
160×1
170×1
175×1
180×1
185×1
190×1
205×1
215×1

B. Could not compete

Andrea De Vries
Andrea De Vries
August 29, 2021 8:13 pm

Just wanted to say thanks to this community for the energy and inspiration. I’ve been following for the last 2+ years, and have enjoyed more actively commenting in recent months. You guys are all supportive and motivating. I’m heading over to the Athlete+ program from now until the Open to see if I can hit some personal goals – I’ll probably be back in March!

Barefoot Squatter
Barefoot Squatter
August 30, 2021 6:15 am

Has been great hurting with u, all the best to u and fam in the meantime, but def let us know when u hit those goals!

Candy Olkey
Candy Olkey
August 30, 2021 11:19 am

This is so sad yet so exciting…I wish you the very best and I know for sure you’ll hit those goals! Pop in from time to time and keep us all updated!!!