CrossFit | 200914
Monday

200914

Workout of the Day

63

Clean and jerk 3-3-3-3-3 reps

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Compare to 200401.

The Power Clean and Split Jerk

power clean split jerk
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Comments on 200914

76 Comments

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Kury Akin
January 27th, 2021 at 2:03 pm
Commented on: 200914

60x2. 55. 55. 60. 60kg

55. 55. 55. 60. 60kg (04AUG20)

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MaKenan Sciandra
November 14th, 2020 at 1:30 pm
Commented on: 200914

125

145

165

175

185

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Cy Azizi
November 9th, 2020 at 2:27 pm
Commented on: 200914

power clean and split jerk. 95,115,125,135,145

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Jeff Chalfant
October 6th, 2020 at 2:44 am
Commented on: 200914

185-190-195-200-205, power cleans and not touch and go, dropped each one.




182/41/69”

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Giuseppe Petrillo
September 30th, 2020 at 6:17 am
Commented on: 200914

65-70-75-80-85 kgs

old -> 64 kgs all

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Kevin Miller
September 23rd, 2020 at 9:49 pm
Commented on: 200914

M/45/5’7’/180

First time on the bar in 6 months and it felt great!

155/155/165/175/175

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Ralph Keeley
September 23rd, 2020 at 3:50 am
Commented on: 200914

M/34/6'/175#


Power cleans and push jerks

175/185/195/205/215/225(f2; missed third jerk)

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Alejandro Ramirez
September 22nd, 2020 at 7:20 pm
Commented on: Course Photos Sept. 7-13, 2020

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!!!

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Cor Oz
September 21st, 2020 at 4:00 pm
Commented on: 200914

Clean and jerk 3-3-3-3-3 reps

Post loads to comments.

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

(edited)
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Marcel Ferreira Martins
September 19th, 2020 at 12:39 am
Commented on: 200914

M/39/111kg

70-80-90-100-100kg

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Mike Gutto
September 18th, 2020 at 10:43 pm
Commented on: 200914

103,113,118,123,128 in pounds

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Coastie Nick
September 18th, 2020 at 10:00 pm
Commented on: 200914

135-155-175-180-185

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niha luna
September 17th, 2020 at 5:32 pm
Commented on: 200914

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September 17th, 2020 at 5:25 pm
Commented on: 200914

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September 17th, 2020 at 5:12 pm
Commented on: 200914

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niha luna
September 17th, 2020 at 4:32 pm
Commented on: 200914

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Morgan Greene
September 17th, 2020 at 12:27 pm
Commented on: 200914

135-155-175-185-190-195x2-195

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Rika Naruse
September 17th, 2020 at 8:41 am
Commented on: 200914

65-75-85-95-105lbs

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Jeffrey Howard
September 16th, 2020 at 10:30 pm
Commented on: 200914

M/24/5'8"/160lb

CrossFit AFK


145lb-155lb-165lb-175lb-185lb

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Robin Blankenbaker
September 16th, 2020 at 3:18 pm
Commented on: 200914

75,85,95,95,95 limited by what I can clean since I have no rack

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Karina Findlay
September 16th, 2020 at 12:12 pm
Commented on: 200914

65-65-70-75-80#

felt like I could have gone heavier but previous 1RPM was 90#

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Connor Galloway
September 16th, 2020 at 2:19 am
Commented on: 200914

Connor - power clean & jerk

75 - 95 - 115 - 135 - 155


Sheri - Rx

65 - 65 - 95 - 95 - 95

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Greg Fairbanks
September 16th, 2020 at 12:59 am
Commented on: 200914

135, 145, 155, 165, 165


165's got slight shit on 3rd reps

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Alex Pham
September 15th, 2020 at 4:43 pm
Commented on: 200914

Dbs power clean and jerk

45# dbs - 55 - 60 - 65 - 65

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Christian Simpson
September 15th, 2020 at 4:25 pm
Commented on: 200914

4/1/20 got up to 150#

Today: 115/135/145/155/170#

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Myles Lance
September 15th, 2020 at 4:09 pm
Commented on: 200914

165-180-195-210-225

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Stephen Rushing
September 15th, 2020 at 3:50 pm
Commented on: Course Photos Sept. 7-13, 2020

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.

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Amedeo Alessio Cerea
September 15th, 2020 at 1:32 pm
Commented on: 200914

Kg:50-60-65-60-60

focus on technique

(edited)
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Claire Fiddian-Green
September 15th, 2020 at 11:33 am
Commented on: 200914

Squat clean and push jerk: 3@ 95#, 100, 105, 110, 115. Completed scales in between sets. Practiced double unders afterwards.

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Mike Andridge
September 15th, 2020 at 11:01 am
Commented on: 200914

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

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Mike Scott
September 15th, 2020 at 4:30 am
Commented on: 200914

95, 115, 135, 135, 135 - Went easy while low right back is still healing.

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Osvaldo Flores
September 15th, 2020 at 2:06 am
Commented on: 200914

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

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Js Smith
September 15th, 2020 at 12:52 am
Commented on: 200914

Sprained wrist; change to power c&j form drill 5x 5reps at 45#

(edited)
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Michael Bishop
September 15th, 2020 at 12:05 am
Commented on: 200914

x3


155

165

165

170

175


Got a bit sloppy at the end

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Michael Bishop
September 15th, 2020 at 11:35 am

My last clean / jerk was July 21st 2019 when one rep max was programmed on HQ


I only hit 175 x1

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Matt von L
September 14th, 2020 at 11:11 pm
Commented on: 200914

M/34/6’/220

135/155/170/185/205(pr!)

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Shane Azizi
September 14th, 2020 at 10:34 pm
Commented on: 200914

135, 145,  150,  155,  160 Rx 

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kevin robinson
September 14th, 2020 at 8:20 pm
Commented on: 200914

135

145

155

165

175 Rx/PR


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Nicole Deaver
September 14th, 2020 at 8:04 pm
Commented on: 200914

75/85/95/100/105

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Chris Meldrum
September 14th, 2020 at 8:01 pm
Commented on: 200914

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

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Charlie Pokorny
September 14th, 2020 at 7:25 pm
Commented on: 200914

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#

(edited)
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Fabien Deneuville
September 14th, 2020 at 7:12 pm
Commented on: 200914

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

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Ed Cooney
September 14th, 2020 at 7:07 pm
Commented on: Course Photos Sept. 7-13, 2020

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.

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José Picón
September 14th, 2020 at 6:53 pm
Commented on: 200914

Clean & jerk 3-3-3-3-3


63 63 63 63 65,5 kg


https://youtu.be/Ddo7oG2FhXM

(edited)
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Patrick Rode
September 14th, 2020 at 6:01 pm
Commented on: 200914

M32, 181cm, 91kg


75, 85, 95, 105, 110kg


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Meghan deAnda
September 14th, 2020 at 6:00 pm
Commented on: Course Photos Sept. 7-13, 2020

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!!

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Mike Andridge
September 14th, 2020 at 5:50 pm
Commented on: 200914

Made up yesterday's wod--results there

will make this up on Tues AM

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Mike K
September 14th, 2020 at 5:34 pm
Commented on: 200914

3 reps 45lb

3 reps 65lb

3 reps 75lb

3 reps 95lb

3 reps 115lb

9:03

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Josh Donelson
September 14th, 2020 at 4:57 pm
Commented on: 200914

45/bar warmups

95 x 2 sets

115 x 2 sets

135 x 1 set

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Patrick McClellan
September 14th, 2020 at 4:54 pm
Commented on: 200914

135, 155, 175, 185, 195

(edited)
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Ramchandra Keesoon
September 14th, 2020 at 4:30 pm
Commented on: 200914

1-11 Pound *3

2-22 pound * 3

3- 33 Pound * 1

4- 33 Pound * 1

5- 33 pound * 1

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Joseph Moore
September 14th, 2020 at 4:25 pm
Commented on: 200914

65

95

95

95

105

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Lincoln Kerger
September 14th, 2020 at 4:22 pm
Commented on: 200914

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.

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Michael Arko
September 14th, 2020 at 3:57 pm
Commented on: 200914

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.

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Joshua Branham
September 14th, 2020 at 3:25 pm
Commented on: 200914

115, 135, 145, 135, 135

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Steve Day
September 14th, 2020 at 2:56 pm
Commented on: 200914

115,135,145,155,165

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Charles Meyers
September 14th, 2020 at 1:48 pm
Commented on: 200914

Clean and jerk 3-3-3-3-3 reps

92.5-115-135-150-160-185

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Park Hyunwook
September 14th, 2020 at 1:40 pm
Commented on: 200914

M/49/86

135-155-175(2)-175-175

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John Clarke
September 14th, 2020 at 1:29 pm
Commented on: 200914

200401: 115-115-125-125-135

200914: 125-135-135-135-135

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Ruthie Lloyd
September 14th, 2020 at 12:38 pm
Commented on: 200914

F/50/5'6"/145

power-cleans & split-jerks

75-85-95-100-100

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Randy Crooker
September 14th, 2020 at 12:31 pm
Commented on: 200914

135-140-145-150-150lbs

compare to 200401:

125-130-135-140-145lbs

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Orlando Garcia Vazquez
September 14th, 2020 at 11:41 am
Commented on: 200914

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

(edited)
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Sergio Angarita
September 14th, 2020 at 3:24 pm

Excellent contribution to the analysis, thank you!!!

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Jimmy Huang
September 14th, 2020 at 11:37 am
Commented on: Course Photos Sept. 7-13, 2020

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

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Chad Theron
September 15th, 2020 at 7:46 am

Thanks for a great weekend Jimmy! Really glad you enjoyed it!

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Elias Thermos
September 14th, 2020 at 10:38 am
Commented on: 200914

measurements in kg


60/82/92/100/105


could go a bit higher but technique started suffering

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Stacey Thompkins
September 14th, 2020 at 9:38 am
Commented on: 200914

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

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GianLuca Chianese
September 14th, 2020 at 8:23 am
Commented on: Course Photos Sept. 7-13, 2020

Amazing course!

Fantastico corso!

Docenti super!

compagni di corso fortissimi!

ROMA 12-13 September

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marcus mcclain
September 14th, 2020 at 6:41 am
Commented on: Course Photos Sept. 7-13, 2020

Mega Stimmung in Berlin diese Woche bei CrossFit MyLeo! Es war viel Spaß!

Mac

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QiHui Xing
September 14th, 2020 at 4:48 am
Commented on: 200914

174cm/75kg/29age.

200401: 70-80-90-100-105kg.https://youtu.be/nUmOsBMaGbA

200914: 60-70-80-90-102kg.https://youtu.be/0ts8m5XwIC4

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Artur Cabral
September 14th, 2020 at 4:28 am
Commented on: Course Photos Sept. 7-13, 2020

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!

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Chuck Carswell
September 15th, 2020 at 1:47 am

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!

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Chris Sinagoga
September 14th, 2020 at 3:43 am
Commented on: 200914

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

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Marcio Carvalho
September 14th, 2020 at 3:34 am
Commented on: Course Photos Sept. 7-13, 2020

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

(edited)
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Nicholas Thomlison
September 14th, 2020 at 4:22 pm

Thanks Miss! It was great meeting you!

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Grant VanDerBeken
September 14th, 2020 at 3:21 am
Commented on: Course Photos Sept. 7-13, 2020

No one could’ve let me know we went mask up for the pic? Smh

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