CrossFit | 210714
Wednesday

210714

Workout of the Day

34

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

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Scaling:
Few athletes will need to scale this lifting day. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements. Both the clean and the jerk are technical lifts that should be practiced in the warm-up.

Workout Tips

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Bex Kenton was a physically active, competitive kid, and her visual impairment did nothing to slow her down. But after losing her motivation and struggling to find an accessible and supportive gym environment as an adult, Kenton needed a change if she was going to stay healthy and recover that athletic spark. Kenton needed the CrossFit community, and CrossFit Uckfield was ready for her.

Read MoreBex Kenton Finds Fitness Accessible at CrossFit Uckfield

Comments on 210714

37 Comments

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Mario Cruz
July 27th, 2021 at 2:21 am
Commented on: 210714

115/115/145/165/195lbs

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Leonel Manzilla
July 22nd, 2021 at 1:23 am
Commented on: 210714

185

185

205

215

225 for 2, third failed at jerk


Rx Male 23y 175cm 83kg

(edited)
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Jeffrey Howard
July 21st, 2021 at 9:43 pm
Commented on: 210714

M/25/5'8"/155lb

CrossFit AFK


165lb-165lb-165lb-165lb-165lb

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Courtney Guthrie
July 21st, 2021 at 9:16 pm
Commented on: 210714

55-65-75-85-90


F/24/5’5/140

CrossFit AFK

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Coastie Nick
July 21st, 2021 at 7:31 pm
Commented on: 210714

135-155-175-180-185

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Dan Morris
July 21st, 2021 at 1:06 am
Commented on: 210714

135

145

155

165

175


42 / 6’0 / 190

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Ralph Keeley
July 20th, 2021 at 4:51 am
Commented on: 210714

M/35/6'/175#


155/175/190/205/215(f2)/185


Power cleans and push jerks

(Legs are smoked from lunge/run yesterday)

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Sam Meixell
July 19th, 2021 at 12:03 pm
Commented on: 210714

135-145-155-165-175

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Morgan Greene
July 17th, 2021 at 3:50 pm
Commented on: 210714

135-155-175-195-195

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Aj Hanson
July 17th, 2021 at 3:11 pm
Commented on: 210714


115-135-165-185-205


205 was a new PR squat clean couldn't jerk it though. everything else was do able.

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Kyle Buchanan
July 16th, 2021 at 8:39 pm
Commented on: 210714

In KG - 80-90-100-106-110

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Lincoln Kerger
July 16th, 2021 at 4:52 pm
Commented on: 210714

Same as compare to - practice day for technique. Only difference is that I had to go even lighter due to equipment limitations. Felt good though.

Lots of reps of squat clean and split jerk 45-95#.

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James Gentile
July 16th, 2021 at 12:31 am
Commented on: 210714

Completed 7/15 evening.


155 - 170 - 185 - 195 - 195


All power cleans. Started with push press, some push jerks, mostly split jerks. 195 was tough, especially on that 3rd rep each time.

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Albert Kombe
July 15th, 2021 at 10:56 pm
Commented on: 210714

95lbs, 135lbsx2, 145lbs, 155lbs

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Adam Dembowski
July 15th, 2021 at 1:30 pm
Commented on: 210714

40kg x 3 / 50kg x 3 / 60kg x 3

70kg x 3 / 75kg x 3 / 80kg x 3

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QiHui Xing
July 15th, 2021 at 8:05 am
Commented on: 210714

:60-70-80-90-100kg.

https://youtu.be/V8W5JbFRqYE

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Cuong Tong
July 15th, 2021 at 3:23 am
Commented on: 210714

First session back from 1 month without training, still social distancing.

40KG, 43KG, 45KG, 48KG, 50KG.

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Js Smith
July 15th, 2021 at 2:06 am
Commented on: 210714

Form drill 15#/25/25/35/35

Notes to self:  Struggled getting the lift rhythm back.  Shoulder & knee grumbled but was ok.  Need to build up strength.

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David Andrew Garcia
July 15th, 2021 at 1:59 am
Commented on: 210714

155#-185#-205#-225#-245#


Squat clean and push jerk.

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Byron Hills
July 15th, 2021 at 1:58 am
Commented on: 210714

125/135/145/155/160 last 2 reps were ugly.. tied 3 rep PR.. I guess.

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Nathan Goisnard
July 14th, 2021 at 11:58 pm
Commented on: 210714

modified (shoulder does not like lowering a barbell from over head)


~6 rounds of:

12 c&j w/ 60lb db alternating arms every 3

30 sec v sit

30 sec plank


good

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Steve Day
July 14th, 2021 at 11:06 pm
Commented on: 210714

SLIPS

C&J 115, 135, 145, 155, 165LBS

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Christian Simpson
July 14th, 2021 at 9:56 pm
Commented on: 210714

4/1/20 got up to 150#

9/14/20: up to 170#

Today: 135#/155/165/175/185(f)

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Antonio Alves
July 14th, 2021 at 9:53 pm
Commented on: Bex Kenton Finds Fitness Accessible at CrossFit Uckfield

This is what inclusiveness is all about. Well done everyone 👍

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Antonio Alves
July 14th, 2021 at 9:44 pm
Commented on: 210714

Modified / scaled to match available equipment and overall fatigue from yesterday:

--

5 sets of 20 DB power clean & press | 2x 9,5 kg DBs

2'30'' rest between sets

--

5 km easy run during lunch break, just before DOMS set in 😫

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YooSik Kim
July 14th, 2021 at 8:49 pm
Commented on: 210714

MayTiger’

Complete as many reps as possible in 5minutes of:

5 strict pull-ups

5 strict ring-dips

10 pistol alt.

5R


1min rest


Complete as many reps as possible in 5minutes of:

10 One-arm dumbbell snatches alt. 22.5kg

5 Dumbbell’s thrusters 

4R


지금 가고 있는 이길을 포기하지않게 해주소서

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Charlie Pokorny
July 14th, 2021 at 7:13 pm
Commented on: 210714

175 - 185 - 195 - 205 - 215

m/53/5'11"/200#

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Colleen Lightner
July 14th, 2021 at 6:54 pm
Commented on: 210714

squat cleans and split jerks


125-130-132-135-140

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Liz Rekas
July 14th, 2021 at 4:53 pm
Commented on: 210714

65-65-65-70-70 all tng

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Stacey Thompkins
July 14th, 2021 at 3:35 pm
Commented on: 210714

M/46/6'2"/180#


5x3 DxKB clean and jerks

58/62/64.5/67/69.5#

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Chin-Sheng Chou
July 14th, 2021 at 1:58 pm
Commented on: 210714

185/195/205/215/225

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Antonio Alves
July 14th, 2021 at 1:36 pm
Commented on: Workout Tips

Great tips! Merci! 👍

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Michael Arko
July 14th, 2021 at 1:34 pm
Commented on: 210714

Kept it super-light. I'm very fatigued in the hips/quads/glutes from yesterday's lunge-athon.

100-105-110-115-120

Per the video suggestion, many of these were push-presses to get around the quad fatigue. I think I need a rest day.

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Nicole Deaver
July 14th, 2021 at 12:29 pm
Commented on: 210714

75/85/95/100/105

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Charles Meyers
July 14th, 2021 at 12:21 pm
Commented on: 210714

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

115-132.5-142.5-152.5-167.5

(edited)
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Krzysia Stevens
July 14th, 2021 at 7:33 am
Commented on: Bex Kenton Finds Fitness Accessible at CrossFit Uckfield

We are so proud of our Bex! She works incredibly hard and is always positive and enthusiastic! She's a pleasure and a joy to coach! This is lovely to read.

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Chris Sinagoga
July 14th, 2021 at 2:01 am
Commented on: 210714

Champions Club Scaling Notes


RANT

I am still FREAKING SORE!! My legs! Sore in my legs and butt!


WORKOUT THEMES

A high output followed by a long rest. Jumping with heavy weight, stamina being a little bit of a factor.


MAIN DECISION

Is my technique good enough to do both clean and jerk at heavy weight, or should I stick with one of the movements?


TECHNIQUE SCALE

Same format, pick one of the movements, not both.


CONSISTENCY SCALE

As is, just keep reps touch-and-go with no reset.


INTENSITY SCALE

Do a short sprint or burpee set before each set of lifts to make a lighter weight feel heavier.


INJURY SCALE

Upper-body - 5 rounds of: sprint 200 meters, 8 dumbbell clean and jerks (alternating feet on the split), rest as needed between rounds

Lower-body - AMRAP in 20 minutes of: 10 step-ups, 20 dumbbell strict press, 30-sec. hollow body hold


MY STUFF

Did sets of 135 and practiced a push jerk, which I don't normally do but am getting more comfortable with.


GENERAL FEAR LEVEL: 4

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