Friday Workout: Clean and Jerks and Hope for Kenya

CrossFit Charlottesville does the Harlem Shake Saturday afternoon at the gym. Bring friends and creative ideas!
We are hosting a Running Seminar Saturday, March 2nd at 9:30 AM. Cost is $40 for members, $50 for non-members.

Strength

Squat Clean and Split Jerk; 6 sets of 2 up to 90% of your 1RM here.

WOD

“Hope for Kenya”

AMRAP in 12 minutes of:

  • Air Squat x 50
  • Push-up x 30
  • Pull-up x 15

18 thoughts on “Friday Workout: Clean and Jerks and Hope for Kenya

  1. Still giving my back a rest.
    Light C&J@55#
    WOD: 12min, 1/2 reps (25.15.7) 5 rounds + 5 A S

    1. Heal fast, Al!

  2. SC&J: 161
    WOD: 4rds RX

  3. SC&J: 85#
    WOD: 3 rds +83 w/7 pu per round

  4. SC+J: 105#
    WOD: 6+7 (25-15-8)

  5. SC+J: 155#
    WOD: 4+43 (25-15-8)

  6. to 185, then 195-f-1-f
    3+78 rx

    1. But the “f” was so lovely. Like a gazelle. I can only imagine what your Harlem Shake is gonna look like.

  7. C&J: up to 135
    2+75, 50/20/10, box pushups

  8. C&J: 80#
    3 +65 scaled to RR and maybe some knee pushups

  9. C&J: 135#
    WOD: 3 + 15 rx

  10. slight variation:
    WOD- 15 box jump, 30 pushups, 15 pull-ups
    4 rds . plus 15 BJ’s

  11. Down at Pisgah Crossfit in Asheville, a little hung over. Good times though!

    Cindy
    29+5+7

    Now for meat and beer!

  12. 1+89, last 10 pu’s on knees, blue band

  13. up to 199#x2… 5 rounds rx

  14. C&J: 225#
    WOD: 3 + 75 rx

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