Clean and jerk 3-3-3-3-3 reps
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Compare to 200401.
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60x2. 55. 55. 60. 60kg
55. 55. 55. 60. 60kg (04AUG20)
125
145
165
175
185
power clean and split jerk. 95,115,125,135,145
185-190-195-200-205, power cleans and not touch and go, dropped each one.
182/41/69”
65-70-75-80-85 kgs
old -> 64 kgs all
M/45/5’7’/180
First time on the bar in 6 months and it felt great!
155/155/165/175/175
M/34/6'/175#
Power cleans and push jerks
175/185/195/205/215/225(f2; missed third jerk)
Man!!! Nuno Costa and Ricardo Rivas ROCK!!!! What a great weekend, even after almost 7 years coaching I'm still amazed by the level of vitruosity CF seminar staff has. Awesome!!!
Clean and jerk 3-3-3-3-3 reps
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Compare to 200401.
GENERAL WARM-UP
2 rounds for 30-seconds of:
30s Samson stretch
Spiderman lunges
Push-up to downward dog
Wall-ball shots (with a light medicine ball)
SPECIFIC WARM-UP
Clean and jerk
Perform 5 reps of each step of the progression with an empty barbell:
Hang clean deadlift + shrug
Hang muscle cleans
Hang power clean + front squat
Deadlift shrug + clean
Push press
Push jerk
Clean + split jerk
Build-up
Build up to starting working weight by performing 4 sets:
Sets 1 & 2: 5 clean and jerks at approx. 50% and 60%
Sets 3 & 4: 3 clean and jerks at approx. 70% and 75%
All sets should be approx. over 80% of 1RM clean and jerk
195
205
205
210 got last jerk on 2nd try
210
M/39/111kg
70-80-90-100-100kg
103,113,118,123,128 in pounds
135-155-175-180-185
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135-155-175-185-190-195x2-195
65-75-85-95-105lbs
M/24/5'8"/160lb
CrossFit AFK
145lb-155lb-165lb-175lb-185lb
75,85,95,95,95 limited by what I can clean since I have no rack
65-65-70-75-80#
felt like I could have gone heavier but previous 1RPM was 90#
Connor - power clean & jerk
75 - 95 - 115 - 135 - 155
Sheri - Rx
65 - 65 - 95 - 95 - 95
135, 145, 155, 165, 165
165's got slight shit on 3rd reps
Dbs power clean and jerk
45# dbs - 55 - 60 - 65 - 65
4/1/20 got up to 150#
Today: 115/135/145/155/170#
165-180-195-210-225
The CF L1 at CrossFit Skyline in Houston was an awesome experience! The CF staff, Nadia, Libby, Jeremy and Tefy were excellent coaches and communicators. Would love to offer some constructive criticism, but there's not a thing I would have changed...except masks. Masks are no fun.
Kg:50-60-65-60-60
focus on technique
Squat clean and push jerk: 3@ 95#, 100, 105, 110, 115. Completed scales in between sets. Practiced double unders afterwards.
Scaled for technique
2 @ 95#
1 @ 105/115/125
then
5 rnds
10 AKBS @ 53#
5 ghd to parallel
4:44
rest 5 min
100 20" box step ups with 20# vest
6:12
m/50/175
95, 115, 135, 135, 135 - Went easy while low right back is still healing.
My warmp up
As Many Rounds As Possible In 3 Minutes:
20 High Knees
20 Mountain Climber Twists
*Straight Into*
As Many Rounds As Possible In 3 Minutes:
20 Butt Kicks
20 Heel Taps
*Straight Into*
As Many Rounds As Possible In 3 Minutes:
20 Lateral Jumps
20 Mountain Climbers
Clean and jerk 3-3-3-3-3 reps
25 lb all reps , then push ups with 10 lb between sets.
jump rop, push ups with perfect push up (BW) and cold-down
Sprained wrist; change to power c&j form drill 5x 5reps at 45#
x3
155
165
165
170
175
Got a bit sloppy at the end
My last clean / jerk was July 21st 2019 when one rep max was programmed on HQ
I only hit 175 x1
M/34/6’/220
135/155/170/185/205(pr!)
135, 145, 150, 155, 160 Rx
135
145
155
165
175 Rx/PR
75/85/95/100/105
185x3
195x3
205x2 – missed jerk
205x1 – decided to go back down
195x3 – power
185x3
Cleans were pretty good, some I caught a little low (slow elbows). Jerks were okay, but definitely room to improve there. Triples are hard – each rep takes so much out of me.
47m/5'10"/180
165 - 185 - 195 - 205 - 215(2+f) squat-clean + split jerk
Feeling a bit beat up and unrecovered...tough cycle + bad sleep
m/52/5'11"/200#
Did it from home so didn't have the weights to go any higher... But still good to do some weightlifting !
50kg-54kg-58kg-60kg-62kg
The CFL-1 at CrossFit One Nation this weekend was amazing. Awesome instruction and so many great people to meet and work out with. Great job guys.
Clean & jerk 3-3-3-3-3
63 63 63 63 65,5 kg
https://youtu.be/Ddo7oG2FhXM
M32, 181cm, 91kg
75, 85, 95, 105, 110kg
I had the most amazing time this past weekend at CrossFit HQ in Scott's Valley! The teachers were so knowledgeable and enthusiastic and you could really tell they truly enjoy what they do. Thank you all so much!!
Made up yesterday's wod--results there
will make this up on Tues AM
3 reps 45lb
3 reps 65lb
3 reps 75lb
3 reps 95lb
3 reps 115lb
9:03
45/bar warmups
95 x 2 sets
115 x 2 sets
135 x 1 set
135, 155, 175, 185, 195
1-11 Pound *3
2-22 pound * 3
3- 33 Pound * 1
4- 33 Pound * 1
5- 33 pound * 1
65
95
95
95
105
I’m right there with you Michael Arko - too many joints and muscles are sore today. So, I focused on technique while playing around with weights up to 135# doing power clean and split jerk. I didn’t keep track of rounds or reps, but each round was definitely more than 3 reps. I did some scales and L-sit practice in between rounds too. Lots of stretching afterwards.
Feeling burned out today. Decided just to go through the motions. All cleans were squatted.
33, 38, 43 lbs pairs of dumbbells
90, 105lbs barbell
Far below my limits.
115, 135, 145, 135, 135
115,135,145,155,165
Clean and jerk 3-3-3-3-3 reps
92.5-115-135-150-160-185
M/49/86
135-155-175(2)-175-175
200401: 115-115-125-125-135
200914: 125-135-135-135-135
F/50/5'6"/145
power-cleans & split-jerks
75-85-95-100-100
135-140-145-150-150lbs
compare to 200401:
125-130-135-140-145lbs
analisis:
Goal: strengh Atp pathway
Duration: 5 x 5 min round 25 min
Reps/load:
5 rounds for 3 heavy clean and jerk reps.
Volumen: 15 reps heavy total.
Breakdown:
Is a single modality wod
Focus on develop the strengh
Take 5 min for every rounds for recovery the atp pathway.
Your firsts 3 heavy (80%)reps are your first round
Add weight every round.
Clean and jerk is a hip extension-upperbody pull,squat and upperbody press.
The challenge is unbroken sets
Add weight every round:
60 min class:
3 min brief
7 min warm up general
10 min general warm up
2 min rest
25 wod
8 mi. Skill
5 cool DOWN
Class:
Warm up general (dumbell)
2 rounds: x2 ligth dumbells
7 deadlift
6 hang power clean
5 jerks
20 mts walking lounges no weight.
Warm up ESPECIFIC
2 min for review and bear the bar whit ligth weigth.
4 x 2 min rounds
3-5 squat clean and jerk add weigth
Rest 2 min
Wod 25 min
5x 5 min rounds.
Skill
4 x Max SEAT shoulder press moderate weight
Rest 1:30/ sets.
Cool DOWN 5 min:
Strech
Lift your stuff.
Records.
https://www.instagram.com/invites/contact/?i=3ncc22dnu6b9&utm_content=j09acob
Excellent contribution to the analysis, thank you!!!
Great weekend attending CF-L1 course with Chris and Chad at my home box Black River Crossfit in Cape Town.
Inspiring sessions that re-established why I became a coach in the first place.
Highly Recommended
Thanks for a great weekend Jimmy! Really glad you enjoyed it!
measurements in kg
60/82/92/100/105
could go a bit higher but technique started suffering
M/45/6'2"/180#
Not alot of barbell work for me lately mostly kettlebell so bar felt heavy...squat clean and split jerks
105/115/125/135/145
Then some 5 x 5 53# DxKB clean and jerks
Amazing course!
Fantastico corso!
Docenti super!
compagni di corso fortissimi!
ROMA 12-13 September
Mega Stimmung in Berlin diese Woche bei CrossFit MyLeo! Es war viel Spaß!
Mac
174cm/75kg/29age.
200401: 70-80-90-100-105kg.https://youtu.be/nUmOsBMaGbA
200914: 60-70-80-90-102kg.https://youtu.be/0ts8m5XwIC4
Attended to Level 2 at my home gym Crossfit Atlanta and had an incredible weekend. Chuck, Donny, and Becky were an amazing crew, super professional, incredibly knowledgeable, and provided crucial feedback for my growth as a coach. Moving forward I will implement the new knowledge and sharper eyes in my classes and make my client's experience even better than before!
Thanks once again to Chuck, Donny, and Becky for the amazing experience! They are the best on what they do! Amazing energy from our group as well!
Artur,
Thank you for the feedback on the seminar.
From our first meeting years ago, you have demonstrated the consistency and willingness to learn. Now, If I could just get you to root for the correct team....
Go Dawgs!
Champions Club Scaling Notes
RANT
Alternate feet on the split jerk. Be an athlete.
WHAT ABOUT THE MOVEMENT
Clean and jerk - jumping, external load, upright torso, transition position, jumping again, overhead, upright torso again, lunge shape
WHAT ABOUT THE FORMAT
Max effort day, do a set then rest as needed between; in this case they want to see if we can maintain a heavy weight for more than 1 rep.
TECHNIQUE SCALE
Same format, just increase the reps to something that gives you enough feedback to fix as you go on
CONSISTENCY SCALE
As is if the weight can be heavy-ish.
INTENSITY SCALE
Do a 100-meter sprint before each set, see how heavy breathing affects your form.
MY STUFF
I did sets of 175 (consecutive) between cleaning some stuff. I was breathing heavy after each set still.
GENERAL FEAR LEVEL: 3
Attended the Level 2 at Crossfit 714 In Orange,ca with a great group of peeps. Coaches Matt, Nick and Gene were outstanding! A perfect mix of professionalism, knowledge and fun! Thank you guys again!
Moss
Thanks Miss! It was great meeting you!
No one could’ve let me know we went mask up for the pic? Smh