So how does this work? Is it 10 sets of all 1 rep max on the clean and jerk?

Also, what do you all suggest as a sub for this WOD because I have never done clean and jerks yet?

Yes, ten singles of 1 rep max. Regarding subs, there's no time like the present to start learning this very important lift. Break it up into parts if need be. Don't go crazy on the weight until you get some practice with the lift though.

-D.

I'm new to this lift as well. I figure I'll go light for the WOD and then do some heavy Deadlift and Pushpress after. Verdict?

Yes, that sounds good.

I'm new to the Olympic lifts so I try and break them into parts(just like my pullup sets). For the C&J I take it from the floor just as a Deadlift, from there it turns into a Hang Clean, and then Push Press to overhead. Working the Overhead Squat has been a good assistance move since the Oly lifting has shown me how little flexibility my shoulders have. PVC pipe has been really helpful to practice technique also.

This was my first time with the Clean and Jerk. I was able to get the following weight up.

140-140-150-150-160-160-160-160-160-160

Followed this with some deadlifts and barbell shoulder press.

as follows and my form sucked again...
90/90/110/110/125/125/145/155/175-failed/165/165..
and a 12 min cardio on the elpitcal...i need help badly on my form..gotta work on that..a major goal...

Angie 16:10
C&J later this afternoon
yesterday's KB class whupped me
Jeff

BW 168

115x3
125x2
135x1 (old PR)
140x1 (PR)
145x2 (PR)
135x1

Double PR was good for my head after getting my teeth kicked in by Angie yesterday. 10 lbs closer to one of my '05 goals of BW overhead.

105 for the clean and jerk... then we did 4 rounds of 10 knees to elbows and dips. and did 5K on the row and 5K on the eliptical.

Butt to ground C&J:

65/75/85/95/100/105/110/115/120/120

These were the most solid C&Js I've done - it usually starts to fall apart around 100#. All were quick, easy and with very good depth. I wondered if I should have pushed for 135# (my 2005 goal), but decided to end on a certain positive note instead.

The ripped blister in the palm of my hand needs to heal before the Mahler kb clinic this coming Saturday; heavy OH squats with the bar really agitate the area. Decided to do OH dumbbell squats instead setted with bridging, 15# cb hydras and forearm balances after the C&Js.

1st time with these, did them just like Rob M.
95/115/135/145 failed PP/135/135/135/135/135 failed PP/125

My form isn't that great. I feel as though I'm pressing alot more than pushing on the push press. I think I'll stick with lighter weights next time and get the form down. No point in committing bad habits to muscle memory.
-Jeremy

50, 55, 60, 65, 70, 75, 80, 85(fail), 85(fail), 80kg

The two fails were both at the jerk, in both cases I brought the bar back to the rack and tried the jerk again. I think it'd be better to work up to a max earliar rather than leave it for the last few sets.

Go Will Go! Getting bwt overhead for the first time is a great feeling! You'll have it for the next c&j wod!

Hi all,
Morning workout(0800 hours) as follows:
Lisa (bdw. 61 kilos): CJ-35x2, 45x1, 55x1, 60x1, 65x1x8 (all weight in kilos).
Time for workout: 27 minutes.
Jon (bdw. 86 kilos): 50x2, 70x2, 90x1x2, 100x1x12 (all weight in kilos).
Time for workout: 35 minutes.
Until tomorrow...

Just getting exposed to Cross Fit, thought I was in great shape tried Tabbatta something else (I think it is called) scored 388 reps but felt sick for an hour. Never actually puked. I could not understand why I felt that way. I run, coach soccer, and weight lift fairly seriously. I sat down and made a rough estimate of the amount of physical work I accomplished and figured I did roughly 113,000 ft/lbs in 16 minutes total time (counting 10 second rests in the time). I compared this to my last heavy lifting day of about 50,000ft/lbs in one hour (or more). I am impressed with crossfit concepts

X-fit warm up
Butt to floor, C&J
115x2/125x3/135x3/155 cleaned only/145x2
25 pull- ups
15 DL #135
25 Russian Box Jumps (flat)

Haven't been practicing these as much as I'd like to.

135
155
175
195
215
235 (fail - made catch, missed the jerk)
235
240 (fail)
240 (fail)
220
220

Rested a few minutes and then made up the 10k row I missed last week (40:30).

Really happy with my results today; up to 115% of BW on C&J with good form.

BW 132#

95
105
115
125
130
135
140
145
147.5
150

Efforts aided by desire to impress cute girl on adjacent treadmill, though hindered by chunky guy next to me, back squatting ~180 with gloves, belt, wraps, etc., who kept interrupting to explain that squatting so low is bad for the knees, it's unsafe to lift without a belt, etc.

Thanks Graham!

I'm going to keep working on Sox as well. That was a great workout for me!

62.5kg
62.5kg
65kg
77.5kg
70kg
72.5kg fail
72.5kg
72.5kg fail
72.5kg
droped to 60kg for 2 more singles

wasnt feeling this today..couldnt get my balance right at all

Josh, 115% of bodyweight is awesome. nice work. I'm bodyweight 155 and can't C/J 150 yet. Very nice.

Btw: 185

115
135
145
145
155
155
165, fail
155
155
155
155
165 (PR)

BW 185
135,155,175,185,190,185,185,185,185,185
Followed with misc weight w/o.

BW-185
95,115,135,145,155,165,175,185,195(PR),205(PR)

Set and then reset my PR today. Previous was 185. Oddly enough, I haven't done C&J much at all lately. I've been working on Snatch though, so that's probably done quite a bit for power development, along with improved form on C&J. I used to struggle at 185...today 205 went up with less of a push.

was house shopping yesterday (no more renting!) so skipped Angie....made it up this morning.

35:40, my first successful attempt at this one (last one went VERY poorly. 19:07 of my time was the pullups..ugh.

Going to do today's WOD when I get home tonight.

BW-178
135,135,140,140,145,150,150,155,155(miss jerk),155,145

Could've cleaned a ton more, the jerk was the limiting factor.

Mike Donnelly

bw: 68.5kg

3x45kg power clean, push jerk.
3X55kg - " -.
3x60kg squat clean, push jerk.
1x65kg - " -. Sooo close. Failed at the jerk, but as it was a PR on the clean I was happy anyway. Especially since I haven't done a clean for over a month because of shoulder problems.

135
155
175
185
205
215
185X4 I felt good with this the entire way. My gym doesnt have bumper weights so I didn't feel comfortable pushing the chance that I may miss so I kept it sub-maximal.

95-115-135x7

Too long away from Crossfit (weighted squats in particular). It is very sad when the front squat portion of the C&J is your weak link. Pull felt good, jerk felt great (thank you, press to handstands). Bodyweight around 170,175

Crossfit warmup * 3
BW = 215
Clean and Jerk
1-135
1-145
1-155
1-165
1-175
1-175 (fail on clean portion at 180 - not having bumper plates makes for big noise!)
1-175
1-165
1-165
1-165

First time Clean&Jerk

2 x 90lbs
2 x 100lbs
2 x 120lbs
4 x 135lbs

BW = 172

135
155
175
185(Fail)
185
190(Fail)
190(Fail)
I was determined...
190(PR!!)
185(Fail)
185

Great workout. I was happy with the results even with the failures.

C&J motion with the bar and then added 15lb bumpers. Going to take some time to get all the parts flowing smoothly on this one. DL single rep sets of 235 (about ten) Push press 3x5 with 75

warmed up with 5 x 90, then 115, 115, 125, 125, 135, 135 (fail), 135, 125, 125, 115. I think 135 is a PR for C & J.

C&J

135
155
165
175 missed jerk
175 missed clean
155
165 weak clean
165 good clean, missed jerk by hitting chin with bar.
145
155

I clean and jerked my bodyweight (135) in my best effort today. I feel great.

Bodyweight 140lbs.
102lbs
119
130
130 (fail on jerk)
119
128 (fail on clean)
119
123 (fail on clean)
119

Really irked with my inability to clean today. Wasn't so much strength as technique, I feel. Hopefully soon I'll get this down a little better and get bodyweight overhead. I was so close.

C&J
135x3
185
205-PR
215-fail
215-fail
185
190
195
195
200
Jeff

75
85
85
90
95
105
110
112.5 (miss)
112.5
115 (miss)
115 - PR I think.

100 swings, 1pd kb. 3:37 (50/50)

Bodyweight = 167lb.
3 x (135 x 1)
2 x (145 x 1)
150 x 1
170 x 1
2 x (180 x 1)
185 x 1

Good form on all. WOD was #3 on the day. Ryan A., I hate you in a friendly/jealous way. I wish I could even dream of a 200+ C&J.

I believe that my previous top end with C&J was 165lb. (12/26/04).

For some reason I can catch nicely and around 180to 200 I lose it..I can't pull underneath it...just catch it straightbodied...any ideas...please!
Went with full squat C&J
145
155
165
175
185
195 jerk failed
185
195 jerk failed
ended with
1@185
2@175
3@165
4@155
5@145..all grooving form

First time doing C&J
1x 135, 1x 145, 1x 155, 1x 165, 3x 175, 3x 185

Seemed like I am kind of weak in these so I did five more sets of 5 reps deadlift (295lbs.) back to back with 5 reps push-press (4 sets 145lbs/ 1 set @ 155lbs.)

Then ran 3 miles @ 7:30 pace.

BTW BW is 215 lbs.

RLTW

105
105
115
115
115
125
125
135
145

135/145/145/150/150/155/155/160/145/145

Folled with a few reps of Push Press @ 145 and
Dips (BW*15)

BW 172.5

115x3
135
135
145
155 New PR
160 fail x4

155 was easy, but the attempts to clean 160 got worse and worse.

I will start higher next time so I can get to heaver weight before I am spent.

i have a basic question on the clean and jerk. tonight was my first time doing them and it went well but i would like to know approx how wide of
a grip is considered normal? i was barely outside
of shoulder width and that felt pretty good. i tried a few a bit wider but that seemed to put more stress on my shoulders. input would be appreciated.

thanks,
dan santini

Hey Matt,

I can relate. I have the same feelings towards you anytime I see you post run times or bodyweight workout results. With the progress you're making in the C&J, looks like you'll have a nice Christmas present coming up this year (if not sooner). Nice work!

bodyweight 165#. Decided not to go above 135# until I get some coaching on the o-lifts. No bumper plates at stupid NYSC, either.

PST work (noon):

for time:
run 1.5mi

time: 9:42...7 seconds off my PR...pretty good.

modified WOD (afternoon): didnt want to go all out w/ the C&J yet so i opened w/ some DL and then did a C&J broken into its parts.

DL: 5x135/3x155/2x175/1x185/1x195/1x195/1x205/1x205/1x195...205 is BWT and a PR (while maintaining perfect form).
DL/HSC/Jerk: 1x95/1x115/1x135/1x145/1x155/1x155...front squat portion was the limiting factor. not bad though...good day.

100 x 3
122 x 2
145 x 2
165 x 1 (PR)
175 (fail)
145 x 2

135 x 4
145 x 2 full squat
155 x 2 full squat
165 x 2 power clean + split jerk (PR)

Did some back squats at 185 x 2 x 3.

Form fell apart at 165. But I gutted it out. I have to go back to practicing with the broomstick. The flaws come out as the weight goes up.

BW 189
crossfit warmup X 3
1 135
2 155
3 175
4 195
5 205
6-10 185

Did today's WOD before dinner. I was pretty sore from Angie that I did this morning. I worked on form, not weight.

BTW - 168lbs.

1 45x5
2 65
3 75
4-5 95
6-10 75

Form was poor at 95 on clean and the jerk portion was just a sloppy push press so backed off to 75 and just drilled on form. Upper body fairly sore from "Angie" but not as bad as I thought yesterday.

I haven't posted in awhile, but the WODs have been kicking my arse!! So far, I have dropped 15lbs in 3 weeks.

BW: 268

1 205
2 225
3-6 230
6-8 240
9-10 255

I did jerks with all of them. I then finished with clean grip high pulls, 6x4 with full extension with 225. BTW, Angie is not my friend.

Throw Loud, Throw Far, or stay on the Track!!!
[>--------------------O

Rack Jerk 109x1,114x1,119x1,124x1,129x1,134x1,139x1,144xmiss,139x1,139x1

No Cleans today; Did Cleans 8x1 Friday and Front Squats 5x5 Saturday

I took the advice to do C&J very light for my first try of this exercise.

CF WU 3 rds

WOD (Clean and Split Jerk)
10x10 starting with 45# bar and working up to 85#
1x6 95#

practice power cleans and push presses

ab and forearm work

Dan S,
I tried first two sets with snatch grip, but then switched to bit wider than shoulder grip. I found the snatch grip harder for beginners.

70kg new PR for me. I love this stuff.

185
190
195
200
205 (fail)
205
210
215
225

Form gets a little ugly at 210.

BW 191 never really C & J'ed before only with 135....figured i'd give it a go.

135
135
155
165
175
185
195
200 (form not great but i got it all the way up!! woohoo!!!)
135 to work on form
135
135

65 to 135 with good form in 10# increments

2x135
2x155
1x185
1x195 sloppy catch
9x135

Not very confident on this lift.
95x1
115x1
135x8 singles
Form not to bad still needs work before going heavy.

All reps @ 135# for form only. My recovery must be working, since I'm itching to tear it up !

Yeah I am a day late
First time
4 X 65 LBS
4 X 85 LBS
2 X 105 LBS
Form starting going on the 105s

Running late on WODs, heavy session at friend's gym - access to proper Oly kit while looking out onto Rugby Lions home ground. Probably got carried away with deadlifts and squats and why I'm suffering today, but still did C&Js:

BW 187
108, 118, 128, 133, 133, 133, 133, 133, 138, 138.
Finished with Gracie Stretch Routine.

First time ever for C&J, following 5 mile fartlek session (training for 1/2 marathon in 3 weeks).

Managed 29kg (64lbs) for all reps (bw 56kg). Clean not too bad, jerk technique the limiting factor. Looking forward to a bit more weight next time!

bwt 176
2x135
1x145
1x155
1x175
1x185
1x190
1x195 (miss)
5x135

Todays training brick

4km run to the gym

C+J

135 x 3
155 x 3
165 x 4 Felt crap and just couldn't get my legs to work te whole way through

Then

Angie, got through the chinups, pushups and situps but had to stop as MMA training began and we then did more pushups, situps, squats and over an hour of sparring

stagger home

BTW=150. Current PR 180#.

Full squat cleans until 165#. Power cleans appearing at 175#. Had five failed PR attempts at 185# with butt-ugly, overjumped, crooked legged cleans. Cleaned the weight, successfully, three times just couldn't lock it out overhead. Yelling and screaming resulted.

135(1,1)-145(1)-155(1)-165(1)-175(1)-Begin failed PR attempts(5)-175(1)-165(1)-160(1)-160(1)

-D.

BWT = 202

C&J:
135, 145, 155, 165, 175, 185, 195, 205, 215 (missed the jerk), 225 (missed the clean and didn't attempt the jerk)

bwt = 92kg
60kg, 60kg, 65kg, 65kg, 70kg, 70kg fail on jerk,
60kg, 62.5kg, 65kg, 67.5kg, 72.5kg PR

All Singles. BW - 185

4 x 135
2 x 145
1 x 155
1 x 165 (PR)
1 x 175 (PR)
1 x 185 (PR)
1 x 195 Missed the jerk

Should be able to go much higher with better form. Lifts from 175 - 195 were actually power cleans. Used a weak split jerk for all efforts. More leg drive and getting under the bar should help the jerk improve.

Tim

BW = 160

135 lb
155
175 x 3
165 x 4
175

65x2
75x2
95x4
115x4 with 2 of them fails -

2nd time, weird how all the sudden it gets hard..... 95 was really not that hard - need some more weights to get more options

lousy schedule this week just isn't amenable to gym workouts.
too bad, i was looking forward to this one. maybe thursday.

subs at the park:
* 30 squat snatch @ 105# - time = 6:36
* 10 rounds with 105# of:
squat snatch, OH lunge x 2, squat clean, lunge x 2

oh yeah, carried the 105# about 400m each way to/from park too.
used a combination of racked (clean) grip and overhead carries.

BW=222

135
155
175
185
205
225
240
Felt strong so.....
275 (failed miserably)
255 (missed clean barely)
255 (missed clean barely)
185(Fail)
185

20 min elliptical warm up, levels 12/12
95, 115, 135, 155 failed, 145, 145, 155 failed, 145, 145, 145. failed to clean 155.

95
115
135
135
155 fail
155 fail
145
145
155
165 fail

bw 83 kgs
60
60
70
70
80
80
85
90 got squat clean not jerk
90 ahhh same
85 got it!

BW=165

Warmed up with some doubles and triples at 95# and 115#.

Work sets 135# X 10 X 1

Damn that felt good. My form on the clean is definitely better, but I still need to work on my split jerks.

Didn't have the chance to do this one the other day (windsprints instead) so did it today and will rest tomorrow.

Jogged 1/2 mile to gym.
1-95
2-115
3-135
4-135
5-135
6-145 (bad form)
7-135
8-135
9-135
10-135
Felt okay strong and motivbated as Tool song was playing and went for 11.
11-145 (good form).

First time doing clean and jerk. Good form on clean (excpet number 6), a few wobbles on jerk portion. Will improve.

Jogged 1/2 mile home.

Started w/ 95# as an easy warm up and only got to 115# before nosy trainer ruined the day (see rant on 050419). Ugh!

Crossfit Warm- up

1 -5 140 pounds
6 160 pounds (clean only)
7-10 150 pounds

Slowly getting more explosive. Nice.

A disappointing day. BW = 72 KGS
5 x 60 kgs
2 x 65 kgs
2 x 70 kgs
1 x 73 kgs, Fail
1 x 70 kgs

I could not even achieve my BW today. Yesterday must have hurt more than I thought.

Clean & Jerk
2x (1x 135#)
1x 145#
1x 155#
6x (1x 165#)

prev. 1RM was 145# 10/06/2004

Went to my friend's gym with his monthly free pass. Not exactly O-lifting friendly, so after a 2000m row to warm up I did back squats 3,2,2,2,1,1,1,1,1 instead.

3 x 60 kg
2 x 70 kg
2 x 80 kg
2 x 90 kg
1 x 100 kg
1 x 105 kg
1 x 110 kg
1 x 115 kg
1 x 120 kg pr (248 lbs)

Very pleased with this - this was my first time doing heavy back squats in about 5 years and I felt very strong indeed. Thanks CrossFit! (as they say!)

Finished up with alternating 3 x 10 sets of bar dips and pull-ups.

Sandy:105/115/125/135/145/155/160/165/165
Darlene: 95/105/115(fail)/105/110/110/115

95-115-125-135-135-145-145-155miss-155-135

Bodyweight 165 lbs

45x5
75x3
125/125/125/130/135/140(missed clean)/140/145/120/120

Was doing power clean & jerk. Struggling to with the form of my clean.

1x60kg
1x60
1x65
1x65
1x65
1x70
1x72.5 (missed)
1x72.5 (cleaned, missed jerk)
1x70
1x70kg

I'm still only power cleaning, which is killing me for bigger weights. Just can't convince myself to dive under the bar.

Think I need some remedial work with lighter weights.

worked on form, which is still poor
hang cleans, hang squat cleans, some push presses, and some push jerks
up to 95 lbs.

BW=210
145,155,165,175(power clean,didn't count), 175 (pc-fail),175 (pc-fail), 165 (pc,fail), 145, 145, 145, 155, 155, 155, 155

Decided to count only good squat cleans to better develop the habit of diving under.

Today's 30 minute handstand practice, then:

Finished up with some of the clean and jerk singles that I missed earlier in the week.

70 x 3 w/u
120
150
170
185 (failed about half way up the press)
185 (barely budged after the clean)
150
150 (should have went back to 170 for these last two)
Did it outside. Felt good to drop the bar on the fails...