Wednesday Workout: Clean and Jerk, Back Squat, and Clapping

Strength

In 10 minutes build to a heavy double in the Clean and Jerk.

In 10 minutes build to a heavy double Back Squat @ 21X1.

After Class Optional Unsupervised WOD

AMRAP in 5 min:

  • Clapping Pull-up x 3
  • KB Swing (53/35#) x 10

Notes

  • Kip hard (and jump if scaling) on the pull-ups.
  • Get the kettlebell overhead, so use a lighter bell if needed.

25 thoughts on “Wednesday Workout: Clean and Jerk, Back Squat, and Clapping

  1. Clean & Jerk: 85 kg x 2, then up to 100 kg x 1 (PR)
    Back Squat: 110 kg x 2, then up to 125 kg x 1 (PR)

  2. Clean and Jerk: 105# x2, 115# x1 (fail on second rep)
    Back Squat: 130# x2
    WOD: 6 rds +1 RR (35#)

  3. C&J: 67#
    BS: 82#
    WOD: 5 rds + 3 kb ( rrx5, 25#)

  4. cj: 205 w press out. pr
    bs: 245
    wod: 5+11

      1. Andy *definitely* did 7+

      2. opps. yea. 7-11

  5. CJ 167
    BS 225
    WOD 7+8 (C2B PU)

  6. So I calculated the weights again and it turns out more than what I wrote in the gym. Up to 60 kg at C&J and up to 77 kg at back squats. These plates always confuse me when I have a mix of pounds and kilos 🙂

  7. C&J: 155# with a single at 120# (PR+5)
    BS: 187#
    WOD: 5 + 3 Rx

    1. That should be 115#, not 155# 🙁

  8. Backsquat:5×5: 155->215
    Bench Press:5×5: 145, 155, 165×3

    Wod:
    Row 250 m
    15 KBS – 2pd
    25 burpees
    15 KBS
    Row 250 m

    4:34

  9. C&J: 101#
    BS: 160#
    WOD: 5 rds (1 rd w/ clapping PUs, rest reg. PUs. First time doing kipping PUs in a WOD!)

    1. yay! nice work lex!!

  10. practiced overhead press with 57# (10 reps) alternating with wide grip ground to stand w/ 95# (6 reps)
    WOD- 7 rds + 3 pu’s (35# kb + reg. PU’s)

  11. C&J: 177×2, 187×1
    BS: 245
    WOD: 7 rds + 1 kbs rx

  12. C&J: 201
    BS: 269×4 or 315×1 (couldn’t seem to pick right weight for x2)
    WOD: 8 rds, rx

  13. C&J: 101×2, 111×1 (PRs)
    BS: 143×2 (PR)
    WOD: 6 + 5RR (5 RR w/ feet on box / 3 clapping PU)

  14. 195
    250
    7+6 rx

  15. C&J: up to 133# double (All PCs. Missed second jerk on first attempt. Second time both jerks were solid, but second clean was ugly wide legged thing)
    BS: 170# double (felt surprisingly easy, could go heavier)

    WOD: hand ripped in middle of 5th round, so stopped with 30 seconds left. Rx.

  16. C and J: 190 x 2 pr
    BS: 231 x 2

    WOD During my 5th round felt a strain in my upper back/rear shoulder, no doubt from all the pulling in today’s class, so i basically just did as many KB swings as I could with the remaining time.

  17. C&j @121#
    bs @143#
    WOD: 5 swings short of 6 rounds @45#

  18. C&J: 165# x 2, 185# x 1
    bs: 225#

    WOD: 4 rds + 3 PU (C2B + 53# KB)

  19. C&J: 80# x 2 (need work on overhead balance)
    BS: 125# x 2 (need work on getting lower, toes out)
    WOD: 6 + 6 swings (25#, reg kip pu)

  20. Clean & Jerk: 155 x 2, 175 x 1

    Backsquat: 237 x 2

    WOD: 7 rds + 3 clapping pullups

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