Tuesday Workout: Clean and Jerk, Row, Toe to Bar, Squat Clean

 

STRENGTH

Squat Clean + Split Jerk, build to a heavy triple in 15 Minutes

*Can drop and reset between reps. Work from hang position is necessary, and stay lighter (i.e. 5 sets of 3 reps) and work on technique if you need to

WOD

Level 1

For Time:

  • Row x 250m
  • V-Up x 21
  • Russian Kettlebell Swing AHAP x 15
  • Dumbbell Hang Squat Clean x 9
  • Run x 300m (3x laps in parking lot)
  • Dumbbell Hang Squat Clean x 9
  • Russian Kettlebell Swing AHAP x 15
  • V-Up x 21
  • Row x 250m

Level 2

For Time:

  • Row x 250m
  • Toe to Bar x 21
  • Kettlebell Swing (70/53) x 15
  • Squat Clean (135/95) x 9
  • Run x 400m
  • Squat Clean (135/95) x 9
  • Kettlebell Swing (70/53) x 15
  • Toe to Bar x 21
  • Row x 250m

*15 Minute Time Cap

Please Note Our Holiday Schedule Changes (8AM classes are canceled this week)
  • Sun 12/25: Closed
  • Mon 12/26: One class at 10:00AM, Open Gym from 11:00-1:00PM
  • Tue 12/27: No 8:00AM or C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)
  • Wed 12/28: No 8:00AM or Intro Class (Essentials is still ON!).
  • Thu 12/29: No 8:00AM or C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)
  • Fri 12/30: No 8:00AM, all other classes normal.
  • Sat 12/31: Open Gym only from 9:00-11:00AM.
  • Sun 1/1: Closed
  • Mon 1/2: One Class only at Noon!
  • Tue 1/3: No 8:00AM or C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)
  • Wed 1/4: No 8:00AM, all other classes ON!
  • Thu 1/5: Resume normal schedule, but no C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)

C’ville Strength will resume as a coached session on Saturday, January 7!  If you plan to follow along with the programming during open gym hours, please refer to the blog HERE for up-to-date programming.

As always, be sure to check our online Scheduler for up-to-date schedule information or last minute changes. Thanks!

6 Comments on “Tuesday Workout: Clean and Jerk, Row, Toe to Bar, Squat Clean

  1. @the speed shop:
    Heavy PC for the day: 125#
    AMRAP 3: 15 cal row/15 PC @80#
    Rest 3 min
    AMRAP 3: 12 cal row/12 PC @95#
    Rest 3 min
    AMRAP 3: 9 cal row/9 PC @105#
    1+12, 1+12, 1+15

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