CrossFit | 210604
Friday

210604

Workout of the Day

55

Gwen

Clean and jerk 15-12-9 reps

Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.

Post loads to comments.
Compare to 171120.


Scaling:
Experienced athletes should perform this benchmark workout as written. The beginner should focus on mechanics and consistency instead of loading. Warm up by adding weight slowly, ensuring the load allows you to maintain great technique. Newer athletes should ignore the touch-and-go requirement and instead take a second or two to establish a sound setup position.

Beginner Option:
Clean and jerk 12-9-6 reps

Workout Tips

Gwen tips
Watch

Comments on 210604

57 Comments

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Jeffrey Howard
June 19th, 2021 at 2:58 am
Commented on: 210604

M/25/5'8"/155lb

CrossFit AFK


125lb - Rx

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Morgan Greene
June 18th, 2021 at 11:49 pm
Commented on: 210604

125

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Blas Raventos
June 16th, 2021 at 10:06 pm
Commented on: 210604

By the way, I totally took advantagr of the rest as needed prescription. Each round was like partying hard crushing the bed and napping for a day before getting to it again. Kind of learning to party the right way. Good thing I did not decide to film myself. Fetal position is not a great look. XD

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Blas Raventos
June 16th, 2021 at 9:53 pm
Commented on: 210604

Did this as rxd with no fouls at 60kg. Last time I did this was in 2013 with 55kg but I remember it as a sort of cheat, i grabbed the bar with my pockets several times. As I read it now, this is meant to be done with no stop other than a bittersweet stop overhead. But back then I understood it to be ok to get crrative anf got to 55 but i felt it a stretch. This time I felt it like more legit as a metabolic conditioning for grace for instance. Time matters a lot, and form too. I got to 13 good reps on 15 and 2 sketchy ones , then 10 pretty consisyent and 2 a little "different" but not sketchy at all. Lastly 9 decent but not easy tng reps.


Once agaon, thank you CF! Many years in and still seeing progress.

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Mario Cruz
June 15th, 2021 at 12:15 am
Commented on: 210604

Rx

15/12/9

135lbs

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Aaron Brumit
June 14th, 2021 at 11:50 pm
Commented on: 210604

110 lbs. all 3 rounds. Was a perfect weight, very challenging at about 75% through each round. No drops.

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Dan Morris
June 11th, 2021 at 4:33 pm
Commented on: 210604

115 first 2 rounds (had to break up 10-5 on 1st) then 135 for the 3rd


42 / 6’0 / 195

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Leonel Manzilla
June 10th, 2021 at 12:56 am
Commented on: 210604

I screwed it up


135lb


14 then 1

12

9


Male 23y 82kg 175cm

(edited)
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Nate Gordon
June 9th, 2021 at 3:24 pm
Commented on: 210604

145#

ouch!

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Ralph Keeley
June 9th, 2021 at 4:16 am
Commented on: 210604

M/35/6'/175#


145 lbs. (Approx. 5 minute rest between sets)

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Brian W
June 7th, 2021 at 8:30 pm
Commented on: 210604

100 lbs

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Donald Anthony
June 7th, 2021 at 2:28 pm
Commented on: 210604

M|28|205#

15-12-9

Load:135 lbs

I took 6’ rest breaks between each set.

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kevin robinson
June 6th, 2021 at 10:26 pm
Commented on: 210604

Male 49 y/o Rx


95 x 15

110 x 12

130 x. 9

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QiHui Xing
June 6th, 2021 at 7:17 am
Commented on: 210604

174CM/75KG/29AGE.

135lbs.

https://youtu.be/nieb9JaRrJg

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Nathan Goisnard
June 5th, 2021 at 8:57 pm
Commented on: 210604

customized


21x 95#

15x 115#

9x 135#


good

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Brendan Mullan
June 5th, 2021 at 6:36 pm
Commented on: 210604

50kg 😅👍

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Erik Dresner
June 5th, 2021 at 4:51 pm
Commented on: 210604

115#


I had it in my head that this was for time. That’s what I get for just giving the WOD a glance. For what it’s worth, I did it in 6:44. The last 3 reps of each set were a real struggle, so not sure if I would’ve gone much heavier had I treated it like a heavy day.

(edited)
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Christian Simpson
June 5th, 2021 at 4:10 pm
Commented on: 210604

115#...tough, grip and forearms struggling

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Greg Fairbanks
June 5th, 2021 at 4:09 pm
Commented on: 210604

95# Power Clean & Jerk

4-5 min rests between


Good workout because it would suddenly get VERY tough on last 2-3 reps of each round.

(edited)
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Sam Meixell
June 5th, 2021 at 3:24 pm
Commented on: 210604

95#

Power Clean and Push Jerk

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Devan Barger
June 5th, 2021 at 5:58 am
Commented on: 210604

M/27/394#


Did the beginner RX:


12-9-6

35# dumbbells (70# total)


6:45

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Viktor Wachtler
June 5th, 2021 at 5:48 am
Commented on: 210604

First I did my programmed overhead press sets

3x30-35-40-42.5-47.5

4x55kg

Then scaled subbed Gwen

12-9-7 reps

24kg kettlebells (long cycle)

7:29

Finished with 5x10 strict pull-ups


44/1.78m/75kg

(edited)
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Julian Festor
June 5th, 2021 at 5:39 am
Commented on: 210604

155lb

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Julian Festor
June 5th, 2021 at 5:38 am
Commented on: 210604

155lbs

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Blas Raventos
June 16th, 2021 at 9:58 pm

Amazing

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Lincoln Kerger
June 5th, 2021 at 4:57 am
Commented on: 210604

Kept it light, and minimized rest

95# Power Clean and Split Jerk, Rx'd, 7:00 (masked)

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Chris Sinagoga
June 5th, 2021 at 2:50 am
Commented on: 210604

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

First created as probably a big middle finger to people who used to think high-rep Olympic lifting was not useful. Now using power output as a way to challenge endurance, in this case, we're jumping with weight through a big range of motion


MAIN DECISION

Is my c&j technique good enough to make this format a mad endurance test


TECHNIQUE SCALE

3 sets of 30 at a light weight


CONSISTENCY SCALE

As is


INTENSITY SCALE

AMRAP in 12 minutes of: 6 box jumps (high), 6 push press


INJURY SCALE

Upper-body - 3 rounds of: 30 squat jumps, run 400m. rest as needed between

Lower-body - 3 rounds of: 2:00 sit-ups, 2:00 handstand hold


MY STUFF

Bigtime check the box day, though I was feeling pretty good, I just didn't give myself a lot of time to work out. 95 for 15, 115 for 12, 135 for 9, more of a push press than a split jerk. Still not easy.


GENERAL FEAR LEVEL: 8

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James Hollyday
June 4th, 2021 at 10:25 pm
Commented on: 210604

7:00 115 lb

M/31/197/6”0

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Coastie Nick
June 4th, 2021 at 10:18 pm
Commented on: 210604

Tried at 135#, failed after rep 13


Tried full workout again at 115#, finished 15-12-9 reps. Approx 5 min rest

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James Hollyday
June 4th, 2021 at 9:56 pm
Commented on: Workout 130129 Demo With Sarah Hopping


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James Hollyday
June 4th, 2021 at 9:55 pm
Commented on: Workout 130129 Demo With Sarah Hopping


(edited)
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Brittany Lehman
June 4th, 2021 at 9:46 pm
Commented on: 210604


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Brittany Lehman
June 4th, 2021 at 9:46 pm
Commented on: 210604


(edited)
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Travis Schwartz
June 4th, 2021 at 9:35 pm
Commented on: 210604

95 rx

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Antonio Alves
June 4th, 2021 at 7:17 pm
Commented on: 210604

Only dumbbells available: 2x 27.5# (I'm going to start logging these workouts in pounds, looks way more impressive)

So I modified / scaled to:

--

"Gwennell"

Dumbbell clean and jerk 15-15-15 reps

55#, 3' rest, took about 12 minutes.

--

Still sore from yesterday's squataggedon and after a really busy day, just getting this one done was a victory.

Since I only had light weights, did 3x15, plus an additional set of 15 for good measure.

5 km run in the morning.

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Charlie Pokorny
June 4th, 2021 at 7:12 pm
Commented on: 210604

160-lbs

Completed 15 - 10 - 8 reps

Grip failures on 11th rep of set 2 and 9th rep of set 3

Ouch!

m/53/5'11"/200#

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James Gentile
June 5th, 2021 at 2:19 am

160 is aggressive, way to go!

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Charlie Pokorny
June 5th, 2021 at 4:49 am

A little too heavy today. I did 150-lbs for 171120. Maybe today I would have made the reps with 155.

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Nicole Deaver
June 4th, 2021 at 6:10 pm
Commented on: 210604

65#


I picked a low weight & still struggled with the 15 & 12 reps!

I’ve been feeling really off for awhile now so any workout completed is good.


I’m praying that changing my work schedule to days will help with my lack of energy, brain fog, weakness, etc! I’m hoping that the only 5-6 hours of sleep a night for almost 2 years is the problem.

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Christian Simpson
June 5th, 2021 at 1:45 pm

Yeah, been on nights for 2.5 years...so I hear ya on that!

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David Whiteman
June 4th, 2021 at 6:03 pm
Commented on: 210604

Gwen

95 lbs and rested about 5 min between sets

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Jim Rix
June 4th, 2021 at 5:43 pm
Commented on: 210604

15-12-9 C&J

95-100-105#

alternated power and squat cleans each set


I remember watching Sarah's video in 2017 and being disappointed in how many breaks taken in her hip cradle...and then taking way longer similar breaks then and now, at a far lower weight!


150903: 105#, alternating power and squat cleans in the round of 15, squat cleans thereafter


58/5'8"/160

(edited)
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Alex Ciasca
June 4th, 2021 at 3:58 pm
Commented on: 210604


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Steve Day
June 4th, 2021 at 3:47 pm
Commented on: 210604

125lbs

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Michael Arko
June 4th, 2021 at 1:44 pm
Commented on: 210604

95-lbs

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Charles Meyers
June 4th, 2021 at 1:37 pm
Commented on: 210604

Gwen

Clean and jerk 15-12-9 reps

Touch and go at the floor only.

95 lbs

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YooSik Kim
June 4th, 2021 at 1:23 pm
Commented on: 210604

사신도의 백호

For time

100 dumbbell goblet squats 

100 strict pull-ups

100 pistol alt.

100 dumbbell hang snatch alt.

-38:20 (dumbbell 22.5kg)

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Mike Andridge
June 4th, 2021 at 12:51 pm
Commented on: 210604


(edited)
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Jim Rix
June 4th, 2021 at 5:44 pm

I found multiple weaknesses today!

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Joe Conradi
June 4th, 2021 at 10:35 am
Commented on: 210604

Rx: 2x45#DBs

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James Gentile
June 4th, 2021 at 10:20 am
Commented on: 210604

Thanks for the demo video from Sarah Hopping. Didn't truly understand the strict nature of the touch and go and where you could rest. Played with hang in the initial fatigue, leaned on legs for the last reps each round.


Never done this workout and in my head thought 135lbs would be good.. Pushed it and went with 145lbs after watching Sarah push through. Glad I did, but man what a grip fatiguing workout. My forearms are smoked!

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Erik Dresner
June 4th, 2021 at 2:51 pm

I find it best to rest with the bar overhead. The tension is evenly distributed throughout your body and it doesn’t tax the grip.


Resting from the hang kills the grip and resting from the front rack wears out your arms.

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Antonio Alves
June 4th, 2021 at 4:10 pm

wow, apparently there are no good options 🤪 not looking forward to this one...

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James Gentile
June 5th, 2021 at 2:20 am

Erik - rest in an overhead press? I wasn't in a front rack but rather tried what Sarah did and rest the bar on my legs in a partial squat. Couldn't hold it for long.

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Erik Dresner
June 5th, 2021 at 4:52 pm

James—yes, with your arms locked out. (I’m not a fan of the squat style of rest either—it’s kind of awkward for me.)

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Sarvesh Vaidyam
June 4th, 2021 at 9:05 am
Commented on: 210604

35 kilos

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Antoine Lenouvel
June 4th, 2021 at 9:04 am
Commented on: 210604

140lb

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