Clean and jerk – Page 15

WOD Tuesday February 17th

Warm up # 4 1. Bench Press: 5,5,5,5,5 @ 80% 2. 20 minutes to establish a 2 reps max clean and jerk. ( If you are competing this weekend you should practice touch and go.) Fake World record. World record.

WOD Tuesday January 20th

Don’t forget about the Partner WOD this Saturday. Click to join event on Facebook. Time to sign up for the CrossFit Open. Click to register. Warm up # 1. Bench Press: 3, 3, 3, 3, 3 3. OPEN WORKOUT 13.4 MEN – includes Masters Men up to 54 years old Complete as many reps as possibleContinue reading “WOD Tuesday January 20th”

WOD Friday January 2nd

Rent is due. Thanks! Warm up # 9 1. 20 minutes to find a 2 rep max clean 2. As many rounds as possible in 12 minutes of: 1 Power clean 2 Front squats 3 Push presses 4 Jerks 5 Pullups (Strict) * Don’t punk out on the weight if you are trying to get strong.

Warm up # 6 “Ho Ho Oh No” Every minute on the minute for 20 minutes: Bodyweight deadlift x 3 Bodyweight Power clean x 2 Bodyweight Squat clean & jerk x 1 If you do not make it the entire 20 minutes, you must do 10 burpees every minute for the remainder of the 20 minutes. IfContinue reading

WOD Monday December 8th

Warm up # 1 1. Front Squat: 3,3 2. Back Squat: 3,3 3. Every 3 minutes for 15 minutes: Power clean x 4 Hang squat clean x 3 Jerk x 2 Bar Muscle up x 1

WOD Monday December 1st

Today is the 1st. Rent is due. Thanks! Warm up # 1 1. Overhead Squat: 1 rep max!!! 2. “The Heaviest Grace that you’ve got” 30 Clean and jerks at the heaviest load that you can manage. Couple of guidlines: 1. Floor to shoulders to overhead – any method is allowed. (full or power clean,Continue reading “WOD Monday December 1st”

WOD Wednesday November 26th

Remember guys, the gym will be open for 10:30 class only on Thursday. G-Dizzle 16 Rounds for time of: 4 Burpees 2 Pistols ( 1 each leg ) 4 Box jumps @ 30 / 24 2 Clean and jerks @ Pretty heavy

WOD Wednesday November 19th

Warm up # 6 1. 00:00 – 4:30 1 power clean and jerk every 30 seconds @ 70 ish % of 1 rep max full clean and jerk 6:00 – 10:00 1 Power clean and jerk every minute @ 80 ish % of 1 rep max 12:00 – 20:00 1 Power clean and jerk everyContinue reading “WOD Wednesday November 19th”

WOD Wednesday November 12th

Warm up # 5 1. Every 2 minutes for 12 Minutes: Clean and Jerk x 2 (both reps should be done within 30 seconds) 2. “Randazzle” 35′ Handstand walk 5 Muscle ups 35 Power Wallballs (no squat) 4 Muscle ups 35 Deadlifts @ 155 / 108 3 Muscle ups 35 Glute ham sit ups 2Continue reading “WOD Wednesday November 12th”

WOD Tuesday November 11th

Warm up: 1000 meter row “Culbreth” For time: 1 Double under 1 Thruster @ 65lbs/45lbs 2 Double unders 2 Thrusters @ 65lbs/45lbs Continue adding 1 double under and 1 thruster every round until you reach 20 of each movement. At the end of round 5 do 5 burpees. At the end of round 10 doContinue reading “WOD Tuesday November 11th”