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…
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)
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. 😂
A) 175, 190, 205, 220, 225, 235 (missed)
B) 8:55 as prescribed
A. 2×105#/2×115/1×120/1×125/1×130/1×135/1×140/1×145/1×150/1×155
B. 4:27
Fast sub 5!!! Nice job!!!
Thanks!
Speeeeeddddyyy!
B)
@ 135#
11:23
Really exposes my front squat weakness; by comparison power clean and push press felt smooth at 135#.
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.
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
A)
135 x 2
135 x 2
145
155
165
170
175
180
185
190 – just missed jerk
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
Haha yea work gets in the way of mine too! Always crunched for time!
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
Did all I could today with Steel plates
3×10 (155)
Front squats
Push press
Shrugs
Woo!
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
Very impressive doing that volume on A every 1:30 instead of 2:00 – sick B time too
My fav type complex! Cleans and jerks!
Man part B was rough coming off fridays workout! Still wrecked!!
Oh my gosh, I was too! I was complaining all weekend about how sore my quads were after Friday’s squats and wall balls!
No jerk today, squat cleans only.
A. Worked up to 205
B. 135lb 6:28
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)
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.
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
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!
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!
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!!!