Friday Workout: Clean and Jerks, Box Jumps, Double Unders

CrossFit Class at 8am, 12pm and 5:30pm only today.  C’ville Burn at 7am is on.  Thanks and Happy Holidays!

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SKILL

In 10 Minutes, work up to a moderate single in the following complex:

Clean Deadlift + Hang Clean (full) + Push Jerk

Notes: This should be focused tech work. Build up to a moderate weight in no more than 10 minutes and then back the weight down for the workout.

WOD

Level 1

4 Rounds for Time of:

  • Clean and Jerk (65/45)* x 5
  • Box Jump Step Down (18/12) x 10
  • Jump Rope Single x 60

Level 2

4 Rounds for Time of:

  • Clean and Jerk (135/95) x 5
  • Box Jump Step Down (24/20) x 10
  • Double Under x 30

*Notes: If necessary, start clean and jerk from hang position, or from hang off blocks (i.e. use plates to elevate barbell in the starting position)

Holiday Schedule Reminders

  • Fri 12/27:  8AM, 12PM, 530PM CrossFit Classes Only.  C’ville Burn at 7AM is on.
  • Sat 12/28: Regular Schedule, except no make-up class at 10AM.  There is Intro at Noon!
  • Sun 12/29: Regular Schedule
  • Mon 12/30: Regular Schedule
  • Tues 12/31: Closed
  • Wed 1/1: New Year’s Day Workout at 4PM Only
  • Thur 1/2: Back to Regular Schedule

12 Comments on “Friday Workout: Clean and Jerks, Box Jumps, Double Unders

  1. Only did the WOD @ acac: 10:30
    did 75# (since I couldn’t drop the bar), not sure the height of my ‘box’ …was struggling with the DUs (think I was anxious in a different location…)

  2. Civille Burn:
    WOD 1: 1 min Max Burpees (20)
    WOD 2: 2 min Max Box Jumps (27)
    WOD 3: 3 min Max Wall (50)
    WOD 4: 4 min Max KBs @40# (71)
    Rest 5 min
    WOD 5: 5 min AMRAP of: 1 Thruster/1 Sit Up, 2Thrusters/2 Sit Ups……. (8 rnds)

  3. C&J: 105
    WOD: 7:36 (65#,20″,SU)
    Confession: Almost destroyed myself with over eating this last week. Feel like crap!!! Now the job of getting back on track. Let’s have a strong 2014.

  4. C&J: 85#
    WOD: 11:42? 55#, 20″, accumulate 10 DU (jumped an avg 3SU for every 1DU), lost time tieing my shoes. …twice. >:[

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