Workout of the Day
A.
Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

B.
Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

C.
CrossFit Games Open Event 11.3
Complete as many reps as possible in 5 minutes of:
Squat Clean & Jerk (165/110 lbs)

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Andy M.
Andy M.
February 19, 2015 4:49 pm

A. Check.
B. C&J 1.1: 135-155-165-175-185-190-195-200-205-210(1+C)
C. Shoulders needed a break…
3 RFT
10 DL (275)
50 Double unders
4:51, DU fell apart last 2 rds.

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Michele Vieux
February 20, 2015 8:29 am
Reply to  Andy M.

Check baby, check baby…Awesome!

Andy M.
Andy M.
February 20, 2015 9:36 am
Reply to  Michele Vieux

More DL today! The perils of straying from the program…

Aaron Lesher
Aaron Lesher
February 19, 2015 4:17 pm

A. Done
B. 125/135/145/155/160/165/170×1/175×0/175×0/175×2

Back got absolutely smoked halfway through, and my mechanics were rusty as hell to begin with.

C. 17 reps rx, missed a couple jerks

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Michele Vieux
February 20, 2015 8:28 am
Reply to  Aaron Lesher

Great job, Aaron. Which part of the mechanics feel the rustiest?

Aaron Lesher
Aaron Lesher
February 20, 2015 9:10 am
Reply to  Michele Vieux

Feet are way too narrow in the split, drive under the bar isn’t as fast as it needs to be. Mainly due to the fact that I haven’t practiced C&J in a while

Drew Nodtvedt
Drew Nodtvedt
February 19, 2015 2:44 pm

B. 75, 85, 115, 125 (failed – started rolling left hamstring between sets), 115, 115, 115, 115, 115, 115

C. 85lbs x 15reps

Form feels good – going to keep focusing on that and the weight should come in time.

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Michele Vieux
February 20, 2015 8:27 am
Reply to  Drew Nodtvedt

Exactly! Form & technique first! Great job, Drew.

Todd E.
Todd E.
February 19, 2015 2:44 pm

A. Worked on front rack and driving my head through. Still not driving myself under the bar enough……
B. Worked up to 265, jerk is really shaky after 235 so I did press quite a bit after that.
C. Rx 21 reps.

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Michele Vieux
February 20, 2015 8:26 am
Reply to  Todd E.

Have you tried Tall Jerks or Jerk Balance? You can use them as a warm-up to get yourself into the practice of driving the front foot forward and yourself under the bar. Instead of thinking “drive your head through” try punching the bar behind your ears.

Brian Sink
Brian Sink
February 19, 2015 2:23 pm

Active recovery day:
8×1:00 on and :30 off on the rower.
Did some stretching/mobility and worked on the Clean and jerk technique and footwork.
I finally started getting the hang of it. Practiced with Bar only.

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Michele Vieux
February 20, 2015 8:25 am
Reply to  Brian Sink

Nice! What aspect/technique did you focus on?

Brian Sink
Brian Sink
February 20, 2015 12:58 pm
Reply to  Michele Vieux

I worked on my footwork during the Jerk. Greg helped me with my form because I could get it without being unbalanced. I straddled the bar and practiced the jerk without a bar. It really helped and I was finally able to perform it with a bar and being balanced. I hope that makes sense.

Nick
Nick
February 19, 2015 9:57 am

B. 145, 160, 170, 185, 195, 210, 210, 220, 220, 225
C. 23 reps, legs are hurting after that one.

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Michele Vieux
February 19, 2015 1:12 pm
Reply to  Nick

Legs! Great job, Nick!

Scott
Scott
February 19, 2015 8:44 am

A. Complete
B. 135,150,165,180,195,210,210,220,220,225
C. 12 reps, Hams and glutes felt like they were going to explode so I did power C & J.

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Michele Vieux
February 19, 2015 1:10 pm
Reply to  Scott

Explode!

Jeremy R
Jeremy R
February 19, 2015 7:34 am

A. Done
B. 135, 155, 165, 175, 190, 205, 205, 215x1xF, 205, 210
C. 19 reps Rx. Exposed a weakness!!

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Michele Vieux
February 19, 2015 1:10 pm
Reply to  Jeremy R

Now attack it!

Anthony
Anthony
February 19, 2015 6:27 am

Active recovery day: 8×1:00 on and :30 off on the rower. Did some stretching/ shoulder mobility work. EMOM for 10 mins: alternative clean and jerk x 5 and overhead squat x 5 with just the bar. I feel better today than I do after a normal rest day. With the damper/drag I tested it out and found that at normal effort @ 5 on the damper I stay in the 125-140 range. Would this be the optimal place for me? I would say I’m more slow twitch than fast twitch although I’d like more explosiveness with softball season right around… Read more »

Greg
Greg
February 19, 2015 6:31 am
Reply to  Anthony

You’re a twitch all right….

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Michele Vieux
February 20, 2015 8:24 am
Reply to  Anthony

It seems like that would be a good rower setting for workouts but rowing at a fast twitch damper setting won’t make you more fast twitch. Things that will help those muscle fibers are explosive movements like heavy strength training, speed training (so yes, row sprints), plyometric training and Olympic lifting, etc. Does that make sense? The reason you set the damper where you do is to compliment your abilities/fiber type so as you start lean more toward the fast twitch end of the spectrum then you might find you need to adjust your damper setting to make your rowing… Read more »

Justin
Justin
February 19, 2015 6:12 am

B
80#, 85#, 95#, 100#, 110#, 115#, 115#, 120#, 120#, 135#
Chased every set with 5 CTB pullups (odd sets), 10 pushups (even)

C.
95# and could not count reps because of the severe lack of oxygen getting to my brain.

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Michele Vieux
February 19, 2015 1:08 pm
Reply to  Justin

Ha! I hate when that happens!

Greg
Greg
February 19, 2015 4:55 am

Active recovery day:
8×1:00 on and :30 off on the rower. Did some stretching/mobility and worked on the C+J technique and footwork.
Did an EMOM 5: 3 squat clean and jerks @ 65lb and 10 weighted sit-ups.
Feeling good. Ready to finish out the week.

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Michele Vieux
February 19, 2015 1:08 pm
Reply to  Greg

Get ready!

Tuna Tunali
Tuna Tunali
February 18, 2015 9:42 pm

for B, is it one set in every two minutes ? (i.e. first two minutes only one single with 60%, second two minutes one single with 65%…)

for C, with what weight % is it performed?

Cj Martin
Admin
Cj Martin
February 18, 2015 10:22 pm
Reply to  Tuna Tunali

Not sure what happened there on the original post – a few of the key elements of the workout were missing when published. It has been fixed.

Tuna Tunali
Tuna Tunali
February 18, 2015 11:32 pm
Reply to  Cj Martin

I still couldn’t understand B. Is it like as i said? What is 1.1?

Greg
Greg
February 19, 2015 2:12 am
Reply to  Tuna Tunali

Every 2 minutes you complete 2 singles (1.1) with 10 seconds rest between singles.

Cj Martin
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Cj Martin
February 19, 2015 1:07 pm
Reply to  Greg

Thank you Greg!

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Michele Vieux
February 19, 2015 1:07 pm
Reply to  Greg

Thanks, Greg! The idea is that with the 10 second rest in between the two reps, you are able to do closer to your 1RM for 2 because you are dropping the bar and resetting between the reps instead of cycling them.