Monday Workout: Clean & Jerk

Strength

3-3-3-3-3 Clean and Jerk (75% of Max)*

*If you cannot do a clean and jerk, scale movements to deadlift/power clean and shoulder press/push press.  Practice PVC pipe clean and jerk.

WOD

5 Minute AMRAP of

  • 20 Box Jumps
  • 20 KB Swings @ 30% of Body Weight

mary sandbag clean


19 thoughts on “Monday Workout: Clean & Jerk

  1. won’t be coming in for this one today, but just wanted to drop a note and say I won my age group at the Richmond Sprint Triathlon yesterday.

    Results (I competed in the male ages 20-24 category):
    http://richmondsprinttri.racesonline.com/uploads/result/RichmonTri_CategoryResults_09.html

    thanks to everyone at CrossFit for helping me train! it definitely paid off at the race yesterday.

    1. Chris, THAT IS AWESOME!! Nice work man.. even after heavy thrusters ! 🙂

      1. If im reading the results correctly you beat the hell out of them. Like over 6 minutes!!!

        Nice work dude!

    2. Congratulations, Chris! Beating ’em by 6 minutes, that’s pretty incredible.

  2. 89 dl, 45 pp, 2 1/2 rnds

  3. 138# Cleans Only.

  4. 89/94×4
    3 rounds + 1 box jump (thanks Landon!), 45#

    1. weights were for C+J

  5. 77# dl (82# for last set)
    52# pp
    Should have gone a little heavier for both.
    2 rounds + 8 box jumps

    1. My bad. Now we know for next time!

      1. No bad on you, Nate. Better safe than sorry for my first time. You made a good call. Now we know the benchmark for next time. Thanks!

  6. 111 x 3, 121 x 2. 3 rounds w 53# in 5:02.

    Really enjoying the programing Forney!!

  7. 133 dl and 72 pp. 2 rounds and 13 jumps with 25#

  8. 138#

    2 rds + Box Jumps and 10 Swings w/ 1 pood

  9. DL: 133/199 (x4)
    PP: 89 (x5)
    WOD: 2 rds + 16 box jumps @35#

  10. C+J 47#
    WOD: 2 rounds plus 11 box jumps w/25# kb

  11. C&J: 155

    met-con: 3 rounds + 16 BJ

  12. 59# clean, 25# jerk. Jerks need work.

    wod = 3 rds – 2 swings, first rd w/35# kb, rest w/25# — which is 30% of my bodyweight, right Landon??

  13. for my clean and jerkers, Hillary, Tim, Lydia & Jason. GREAT JOB guys. The improvement is amazing.

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