Monday: Open WOD #3 and Goat Practice

Spend the first 10-15 minutes warming up to the weight you want to use for the wod.

WOD
5 Minute AMRAP of

  • Squat Clean and Jerk (M-165 W-110)

In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Compare April 7th, 2011

-Use the remainder of your time in class to work on your goat

 

39 thoughts on “Monday: Open WOD #3 and Goat Practice

  1. WOD: 16 (maybe 17) @ 89#. Thanks for the encouragement Joe!

    Goat practice: Double Unders…got single-double and single-single-double down just working on string them together.

    1. Great work today!

  2. WOD: 28@ 57#. (Should have gone a little higher maybe, but I’ve never really done this exercise before.)

    Goat: Strict Pull Ups- Five up from one in Sep. Double Unders: Finally am able to string a couple together!

  3. -6 x 1 C&J at 84#
    -Snatch balance work

  4. 15 Rx (+2.5)
    most of the reps were push press

  5. The Good: Deadlift 5-5-3-3-1 315-345-355-365-385 (several PRs)

    The Bad and the Ugly: I suck at squat cleans, my technique is non-existent, mostly consisting of a front curl and the bar crushing my arms and wrists as I manage to stand up. Jerks are fine though, but who cares.

    11 rounds, 2 less than last year, and I’m PISSED!

  6. 21 Rx (3 more reps than last year + 5 more lbs.)
    Worked on MU after-still need work!

    1. Awesome job, Andrea!!

  7. 20 @ 79# (4 fewer reps than last year, but 17# heavier!)
    Worked on handstands and kipping pull-ups. I can now string together….2. 🙂

  8. 18 @ 111, superpumped b/c I only got 7 last year.

  9. 17 @ 79# – prob could’ve gone a bit heavier; also forgot to bring feet together on a few of the initial split jerks (thanks jason for the reminder!)
    Semi-worked on some pullup action after, but mostly stretched 🙂

  10. 12.5 @110# (2.5 fewer, 21# heavier)

  11. 13 clean and jerks at 165# (+ 6 from last year). plus some really good advice from Jason and John about dipping shorter and straighter to help relieve knee pain on the jerk. thanks!

    goat: single-leg split squat on a 12″ box, worked up to 60 kg x 5 each leg, plus jerk practice.

  12. 15 @ 82#
    Kept forgetting to squat with the clean….(why is that?)

  13. 22 reps at 115 lbs. Front squats are feeling better. Worked on double unders with sporadic success.

  14. 25@95# squat cleans only, no jerk… shoulder still can’t take weight overhead and heavy cleans hurt a bit:(

  15. 24 @89#

    Still easing my way back into olympic lifts. But on the bright side, these were all squat cleans (not power clean then front squat) and form felt solid. Last year did 14 Rx but all were PC-FS combo.

    Goat work: pistols with green band for support/balance. Soooo close with the left leg.

  16. 22 @ 82#. Could probably have gone a bit heavier.

  17. 6 rx. lots of wrist pain.

    1. and front squats to 179

      1. 14 rx a year later, and no wrist pain whatsoever. mobilty works.

  18. 22 @ 79#

    Did the first few without bringing feet together on the split jerks- Jason had to remind me..

    Shoulder feeling better, but still nervous to go too heavy on the weights so keeping it a little light.

  19. WOD: 18 rds. Rx’d

  20. 17 + 1 Clean Rx. Maybe 1 more rep than last year?

  21. 22 @ 79# No squat
    Pull up work

  22. 14, 4 @ 135, 10@ 115

    worked on some MU stuff

  23. 25 rx (pr + 7)

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