CrossFit | 220506
Friday

220506

Workout of the Day

31

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

31 Comments

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Albert Kombe
May 19th, 2022 at 7:56 pm
Commented on: 220506

95-115-125-135-135lbs

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Manchild Manchild
May 18th, 2022 at 4:38 pm
Commented on: 220506

E4.5MOM, dumbbells


90, 100, 110, 120, 130(f, 0 reps)

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barbara waltz
May 15th, 2022 at 10:41 am
Commented on: 220506


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Jeffrey Howard
May 13th, 2022 at 11:07 pm
Commented on: 220506

M/26/5'8"/170lb

CrossFit AFK


135lb-155lb-175lb-175lb-175lb (push jerk)

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Ralph Keeley
May 13th, 2022 at 5:21 am
Commented on: 220506

M/36/6'/175#


155/175/195/205/215(f2)

(Power cleans and push jerks)


Deo gratias

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Bj Robles
May 11th, 2022 at 7:56 pm
Commented on: 220506

225 RX

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James Gentile
May 9th, 2022 at 5:50 pm
Commented on: 220506

Done 5/9 after Helen.


185-185-185-195-195


All power cleans and push jerk.


210714 - 155-170-185-195-195

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Fabian Delaflor
May 9th, 2022 at 12:54 pm
Commented on: 220506

Clean and jerk

5x#65

5x#75 (warm up)

3x#95

3x#95

3x#95

3x#95

3x#95

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Sam Meixell
May 9th, 2022 at 11:38 am
Commented on: 220506

145-155-165-175-185(3repPR)

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Alexandre Crick
May 8th, 2022 at 5:02 pm
Commented on: 220506

Rx. 40-65-70-75-85(PR)


https://youtu.be/1tCtNktYtus

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Coastie Nick
May 8th, 2022 at 3:47 pm
Commented on: 220506

140-160-180-190(F- 1 rep)-180


210714: 135-155-175-180-185

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Jill Prahm
May 8th, 2022 at 3:14 pm
Commented on: 220506

75-80-85-90-95lbs

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Giuseppe Petrillo
May 8th, 2022 at 2:34 am
Commented on: 220506

50-60-70-70-70 kgs

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Lincoln Kerger
May 7th, 2022 at 3:01 pm
Commented on: 220506

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).

(edited)
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Amedeo Alessio Cerea
May 7th, 2022 at 1:55 pm
Commented on: 220506

50-55-60-65-70Kg

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Clay Jones
May 7th, 2022 at 1:10 pm
Commented on: 220506

95-115-135-135-135

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Brian Wade
May 7th, 2022 at 12:44 am
Commented on: 220506

95, 95, 105, 115, 115

Last 2 sets had some jerks that needed technique work. Overall better than expected

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Antonio Alves
May 7th, 2022 at 12:26 am
Commented on: 220506

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.

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Troy Bruun
May 6th, 2022 at 9:57 pm
Commented on: 220506

Bench Press

5x5


145-155-165-175-185-195(4)


Nate S. 135-145-155-165-175(3)-185(2)

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Patrick Doyle
May 6th, 2022 at 7:28 pm
Commented on: 220506

Kept it very light and was able to feel those Hang Squat Cleans from yesterday....

3.3.3.3.3.3 @ 100#

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Travis Schwartz
May 6th, 2022 at 6:03 pm
Commented on: 220506

135-155-165-175-185

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Luis Oliveira
May 6th, 2022 at 5:56 pm
Commented on: 220506

80 Kg

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Jim Rix
May 6th, 2022 at 5:17 pm
Commented on: 220506

95# Grace

5:26


Then, bench press 5-5-5-5-5

135-140-140(4)-135(4)-130#


59/5’8”/155

(edited)
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Greg Fairbanks
May 6th, 2022 at 5:11 pm
Commented on: 220506

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.

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Tami Atwell
May 6th, 2022 at 3:57 pm
Commented on: 220506

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

35 pounds...working on form for jerks

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Michael Arko
May 6th, 2022 at 2:36 pm
Commented on: 220506

Lots of fatigue today. Kept it very light:

75-95-105-115-125

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Christian Simpson
May 6th, 2022 at 2:23 pm
Commented on: 220506

4/1/20: up to 150#

9/14/20: up to 170#

071421: up to 175#

Today: 135#/155/165/175/185f(1)

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Jonathan Elmore
May 6th, 2022 at 1:59 pm
Commented on: 220506

75-95-105-135-135 the last rounds were more like singles x3 kept getting light headed

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Randy Crooker
May 6th, 2022 at 1:00 pm
Commented on: 220506

135-145-150-150-155lbs

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Charles Meyers
May 6th, 2022 at 12:26 pm
Commented on: 220506

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

(full cleans squats)

75-85-95-115-125-135-150-170

(edited)
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Chris Sinagoga
May 6th, 2022 at 1:49 am
Commented on: 220506

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

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