CrossFit | 220103
Monday

220103

Workout of the Day

21

Workout 11.3
Complete as many rounds and reps as possible in 5 minutes of:

Squat clean
Jerk

♀ 110 lb ♂ 165 lb

Post reps completed to comments.
Compare to 210225.


Scaling:
Reduce the load to a weight you’re able to string some reps together when fresh. Newer athletes should focus on mechanics of the squat clean and jerk.

Intermediate Option:
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean
Jerk

♀ 85 lb ♂ 125 lb

Beginner Option:
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean
Jerk

♀ 35 lb ♂ 45 lb

Comments on 220103

22 Comments

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Mario Cruz
January 21st, 2022 at 2:11 am
Commented on: 220103

Rx

16 Reps

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Jeffrey Howard
January 15th, 2022 at 10:46 pm
Commented on: 220103

M/26/5'8"/155lb

CrossFit AFK


27 - Rx (13 squat clean and jerks + 1 squat clean. Did 2 in the first 30 seconds then 1 on the second 30 seconds for the first 3 minutes. Then did 2 every 30 seconds for the last 2 minutes. Had 7 seconds and got one more clean in. The jerk was pretty heavy for me.)

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Mja 204
January 15th, 2022 at 3:16 pm
Commented on: 220103

M / 37 / 85.7kg


RX'd! 13 reps! More clean work needed

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Hershel Praeger
January 7th, 2022 at 8:55 pm
Commented on: 220103

@115 lbs

13 reps in 5 minutes

This is a killer combo

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Michael Arko
January 7th, 2022 at 5:49 pm
Commented on: 220103

Skiing last Monday, did this today, Friday 1/7/22, at 110lbs

14 reps


Not my best.

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Ralph Keeley
January 7th, 2022 at 7:08 am
Commented on: 220103

M/35/6'/175#


22 squat clean and jerks Rx


Deo gratias

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Tassio De Souza
January 5th, 2022 at 1:34 am
Commented on: 220103

DB - 16/16 kg

30 Reps.

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Jeffery Powell
January 4th, 2022 at 7:46 pm
Commented on: 220103

19 rounds beginner.

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Coastie Nick
January 4th, 2022 at 5:33 pm
Commented on: 220103

Rx’d: 14 rds (28 reps) *2nd attempt

Screwed up first attempt and started doing power cleans somewhere in the middle for some unexplainable reason (stopped clock at 3.5 minutes into it). I rested 5 min and did the whole thing again.


210225: 17 rds (34 reps)

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Christian Simpson
January 4th, 2022 at 1:36 pm
Commented on: 220103

022521: 155# 10 rounds

Today: Rx 165# 10 rounds

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James Gentile
January 4th, 2022 at 11:46 am
Commented on: 220103

13 rounds as RXd. Fell down on the first squat clean!


210225 - 12 rounds. Not, not progress!

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Sam K
January 4th, 2022 at 12:17 am
Commented on: 220103

Rx (I would argue "+" using steel weights that can't drop)


18 rounds


Couldn't front rack it back far enough(inflexibility) so burned the shoulders out really quick.


M/30s/225lbs

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Kyungtaek Kang
January 3rd, 2022 at 11:49 pm
Commented on: 220103

CFHIM 16 reps

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Troy Bruun
January 3rd, 2022 at 11:13 pm
Commented on: 220103

5min AMRAP: 23rds/46CL&J


SQT CL

Jerk


110lbs


210125: 22rds/44CL&J

(edited)
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John Clarke
January 3rd, 2022 at 11:10 pm
Commented on: 220103

65lbs, 30 reps

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Charlie Pokorny
January 3rd, 2022 at 11:09 pm
Commented on: 220103

23 rounds = 46 reps Rx'd

210225 was 21 rounds = 42 reps

m/53/5'11"/190#

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Steve Day
January 3rd, 2022 at 10:45 pm
Commented on: 220103

15 rounds @ 145lbs

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David Whiteman
January 3rd, 2022 at 10:24 pm
Commented on: 220103

Scale to 115# - 20 rds

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Antonio Alves
January 3rd, 2022 at 10:02 pm
Commented on: 220103

Only DB available. Modified / scaled to:

--

Complete as many rounds and reps as possible in 5 minutes of:

DB Squat clean

DB push jerk

Using 2x 12,5 Kg DB

SCORE: 23 reps

210225: 37 rounds (2x 9,5 Kg DB)

--

3 km warm-up run just before.

Sluggish and sore from yesterday's thrusters. Should have taken the day off, and actually considered it.

Might have another go at this one tomorrow.

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Lincoln Kerger
January 3rd, 2022 at 9:54 pm
Commented on: 220103

Scaled to 85#

AMRAP in 5 minutes

Squat Clean

Split Jerk

24 rds (48 reps)

Compare to 210225: 23 rds (46 reps) at 105#


Used putting away all the holiday decorations as part of my warm up - that was a solid hour of hauling stuff up into the attic. Practiced my way up to 85# and decided to stick with that weight to make sure my back would handle it the whole way through. I prefer split jerk over push jerk, and yes Chris, I switched feet every jerk.

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Fabian Delaflor
January 3rd, 2022 at 9:48 pm
Commented on: 220103

Amrap 5’:

squat clean

jerk

#95

16 rounds

then

6 sets of 10 back squats at #95

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Chris Sinagoga
January 3rd, 2022 at 3:09 am
Commented on: Workout Tips

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Short duration and medium weight. Jumping with weight through a miserably full range of motion. Stamina plays a huge factor, but it's usually stamina spread through the big movers. Also mental stamina. Also just a not really a pleasant way to spend one FOX commercial break's worth of time.


ASSUMED

Technique and barbell cycling are on point without much thought.


MAIN DECISION

Pace it to go for best score, or shade towards stamina?


TECHNIQUE SCALE

5 minutes of clean practice

5 minutes of split jerk practice (switch feet you pansies!)


CONSISTENCY SCALE

As listed, but go for more than 15 reps unbroken in your first set. Live with whatever happens after.


INTENSITY SCALE

2 rounds of:

35 burpees for time

rest as needed between rounds, practice clean and jerk in warmup


MY STUFF

Caught up a little on yesterdays, and also did today's at 135, but at a medium intensity


GENERAL FEAR LEVEL: 9

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