Clean and jerk 3-3-3-3-3 reps
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Compare to 210714.
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.
Comments on 220506
39 Comments
CFWUx2 10*45/95+1clj*2
117 128 135 146 146 151.5
Extra set at 146 was an accident because I forgot to add weight.
clean and jerk
October 1st, 2022
5x3 singles, kg
75-77,5-77,5-80-77,5
heavy accessory
BW 82 kg
August 23rd, 2021
5x3 singles, kg
70-70-72-72-72
accessory
BW 85 kg
155, 165, 175, 185, 190
39 y/o M, powers and split to varying degree of technical prowess lol
185, 205, 215, 225, 225
Compare to 210714. Just didjerks that time
Male rx clean and Jerk for 3 (in singles)
205
195
185
185
175
24y175cm84kg
135
145
155
165
175 - failed on jerk at rep 2
43 / 6’0 / 195
135-155-170-180-185
sets of 175# next time
185-190-195-200-205 -all dropped to test medial epicondyle. 200+ got ugly so finished with. Emom at 185x7
compare to was 175-180-180-185-185 tng
125-135-145
150 fail on jerk rep 1
150 fail on jerk rep 3
145
95-115-125-135-135lbs
E4.5MOM, dumbbells
90, 100, 110, 120, 130(f, 0 reps)
M/26/5'8"/170lb
CrossFit AFK
135lb-155lb-175lb-175lb-175lb (push jerk)
M/36/6'/175#
155/175/195/205/215(f2)
(Power cleans and push jerks)
Deo gratias
225 RX
Done 5/9 after Helen.
185-185-185-195-195
All power cleans and push jerk.
210714 - 155-170-185-195-195
Clean and jerk
5x#65
5x#75 (warm up)
3x#95
3x#95
3x#95
3x#95
3x#95
145-155-165-175-185(3repPR)
Rx. 40-65-70-75-85(PR)
https://youtu.be/1tCtNktYtus
140-160-180-190(F- 1 rep)-180
210714: 135-155-175-180-185
75-80-85-90-95lbs
50-60-70-70-70 kgs
Similar to compare to - practice day for technique but kept the weight at 95# each set. Didn’t count reps but each set was more than 3. Focused on evaluating against Chad Vaughn’s video. Today felt a bit more challenging to execute solid technique probably because I did it after Hope for Refugees (220507).
50-55-60-65-70Kg
95-115-135-135-135
95, 95, 105, 115, 115
Last 2 sets had some jerks that needed technique work. Overall better than expected
5 AMRAP sets, using 2x 12,5 kg DB, of:
--
Alternating single-arm shoulder press: 30
Shoulder press: 12
Push press: 16
Push jerk: 20
Clean & Jerk: 10
--
10 km biking just before WOD.
Peace.
Bench Press
5x5
145-155-165-175-185-195(4)
Nate S. 135-145-155-165-175(3)-185(2)
Kept it very light and was able to feel those Hang Squat Cleans from yesterday....
3.3.3.3.3.3 @ 100#
135-155-165-175-185
80 Kg
95# Grace
5:26
Then, bench press 5-5-5-5-5
135-140-140(4)-135(4)-130#
59/5’8”/155
Warmup 2000m on rower
8:56
Clean & Jerk
5-5-5-5-5
95-105-115-125-125
Went a little lighter and longer to get back in the groove with the oly lifts. Definitely didn't max out loads. Very last set was a bit taxing, but not close to failing.
Clean and jerk 3-3-3-3-3
35 pounds...working on form for jerks
Lots of fatigue today. Kept it very light:
75-95-105-115-125
4/1/20: up to 150#
9/14/20: up to 170#
071421: up to 175#
Today: 135#/155/165/175/185f(1)
75-95-105-135-135 the last rounds were more like singles x3 kept getting light headed
135-145-150-150-155lbs
Clean and jerk 3-3-3-3-3 reps
(full cleans squats)
75-85-95-115-125-135-150-170
Champions Club Scaling Notes
RANT
Here's a little homework assignment that I think would be good to practice: watch the video of Chad Vaughn's analysis linked with the workout and try to think about how many of his coaching points would be applicable in a gym class full of 50 high school kids. And I don't mean that as a negative thing at all. I just know the first time I volunteered at a high school gym class it immediately forced me to have an understanding of what parts of movements are universal (applicable to everyone) and what parts are specific to that movement.
WORKOUT THEMES
Near max output followed by long rest. Jumping twice, but stamina plays a factor. Core-to-extremity, overhead, squatting, lunging, and upright torso are also themes.
SHORT MEDIUM LONG
LIGHT
MEDIUM
HEAVY x
SCALING FOR LIMITING FACTOR
Stamina - lighten up the load and make sure there is no resting point anywhere in the movement except the top of the split
Strength - allow for a drop/reset between reps
Coordination - same format but just pick either the clean or the split jerk, and do like 10 reps per
Balance - freeze in the bottom of the squat and on the split for each rep
MY STUFF
Almost checked the box but not quite. Stayed at 135 for 7-10 sets, but held finish position for a while and didn't rest long. Out of breath for sure.
GENERAL FEAR LEVEL: 5