Tag Archives: Clean and jerk

WOD Friday October 5th

Warm up: Some pushin’ and pullin’ Bench press:  3 x 12 reps 2. Every 90 seconds for 6 sets: Hang power clean + Push press + jerk + jerk 3. 8 Rounds for time of: 8 Pushups 12 Air squats Cash out with a 200 meter run

WOD Monday October 1st

Warm up: 2 minutes on a rower / bike / running etc. then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats Front Squat: 30 Minutes to find a 1 rep max 2. For time: 30 Calories on a thing 15 Power clean and jerks @ bodyweight 30 more caloriesContinue reading “WOD Monday October 1st”

WOD Tuesday July 24th

Warm up: 2 minute bike / empty bar work Find max weight on the “Bear Complex” Without stopping or dropping the bar, complete the following sequence, Seven times: Power Clean; Front Squat; Push Press (have bar land behind head, in rear-rack position); Back Squat; Push-Press (have bar land on chest, in front-rack position). 2. EveryContinue reading “WOD Tuesday July 24th”

WOD Tuesday June 26th

Warm up: Jerk technique practice Power clean + jerk pyramid Partner up with someone: Start with a weight that is fairly challenging and do 1 power clean + 5 jerks Have your partner add 5-10 lbs to your bar on each set until you reach one rep, then work back down in weight while increasingContinue reading “WOD Tuesday June 26th”

WOD Wednesday June 20th

Warm up: Empty bar work Every 20 seconds for 10 sets: 1 Power clean Rest 1 minute add some weight Every 30 seconds for 10 sets: 1 Power clean Rest 1 minute add some weight Every 40 seconds for 10 sets: 1 Power clean and jerk Rest 1 minute add some weight Every 50 secondsContinue reading “WOD Wednesday June 20th”

WOD Tuesday February 27th

Warm up: Empty bar work 20 minutes to complete 6 sets of: Clean + 3 Jerks  – start at about 75% of your max C&J             No power cleans. 2. 10 Rounds for time of: 2 Ring handstand pushups or something else that is hard 3 Deadlifts @ 315 / 220Continue reading “WOD Tuesday February 27th”

WOD Thursday February 15th

Warm up: Empty bar work Every 2.5 minutes for 20 minutes: 2 Power cleans, 2 Cleans, 2 Thrusters, 2 Jerks *This is a complex, do not put the bar down. * This is also supposed to be challenging. You should start at a challenging weight, and end up at a weight that you may failContinue reading “WOD Thursday February 15th”

WOD Tuesday January 23rd

Warm up: 500 Meter Row, Then Warm up your Clean and Jerk Every 90 seconds for 20 sets: First 10 sets (15 minutes): 1 Hang Clean and Jerk + 100 Meter Run Last 10 Sets (15 minutes): 1 Clean and Jerk + Right # of Double Unders *Try to increase weight as you go