Gwen
15-12-9 reps for load of:
Clean and jerks
Perform all unbroken touch-and-go reps. There is no time limit; rest as needed between sets.
Compare to 250114.
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Stimulus and Strategy:
This benchmark workout builds stamina and strength throughout the entire body. The goal is to lift as heavy as possible without failing a rep, demonstrating major technical faults, or putting the barbell down. The key to accomplishing all three is deliberate movement on every rep and finding grit as each set progresses.
In the set of 15, reps 1-7 should feel manageable, reps 8-12 will require focus and challenge your barbell stamina, and reps 13-15 should test both your mental toughness and movement quality under fatigue. Plan for 3-4 minutes of rest between sets and use the same load for the entire workout. Fatigue will accumulate with each set, but the descending rep scheme is designed to help you maintain the same weight with solid mechanics throughout.
Intermediate option:
Same as Rx'd.
Beginner option:
15-12-9 reps for load of:
Hang clean and jerk
There is no time limit; rest as needed between sets.
Resources:
The Power Clean and Push Jerk
The Power Clean and Split Jerk
The Clean and Jerk
The Hang Clean and Push Jerk
Gwen
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Comments on 260617
103 Comments
115}
Completed in the AM. Posting over 12 hours later! Garage gym.
145 lbs!
Btw 4-5 minutes per rounds. rounds 15 & 12 were pretty challenging as expected. Rested overhead some, front rack some, and hang.
2025 - failed trying 145, retried with 115
2022 - failed trying 155
2021 - 145
95 x 105 x 115
Rx 100lbs. with an Axle Bar
*I did not know what to expect with the Axle bar, could push it a bit in the future.
**I didn’t feel up to facing regular Gwen today so I switched it up with the Axle Bar!
8:40
RX’d #65
5:50
rx
Rx @ 135lbs — 10:32
Rx’d(?): 135lbs. 5 minutes rest between sets
So I remember doing this before where we could do re-grips when the bar is resting on the hip crease. I did the workout thusly. But is that cheating? I saw a few videos linked to mainsite where the athletes were doing short rests/regrips on the hip crease/thighs. What’re y’all’s thoughts?
250114: 125lbs. 5 minutes rest between sets.
220821: 120lbs. 5 minutes rest between sets.
210604: 115lbs
Touch and go's only. Anything done while still holding the bar is fair game in my book.
Totally legal. Watch the video from the 2021 or 2022 post. Although I can confirm resting in that position isn’t exactly the easiest!
Rx 165#
Beast!
115lbs -that was tough. PR might be above 125 but I couldn’t find records and remember doing it with 125. Grip fatigue really surprised me here even with hook grip. Probably not relaxing as much as I should’ve. Last 3 in each set felt weak and slowed down. Back is all jacked up from camping /:
47/176cm/180lb
Dad: 35lbs as rx’d. Thinks he might have 40 in him next time. (69)
Excellent to both!
7:22
50#sandbag cleans
95 lbs
M/44/172
10’32”
135lbs
15@95
12@145
9@165
Sick 🤧
45 KG
115
7.56
Rx
15x35#
12x55#
9x65#
Not Rx, but you did the work. 💪🏽
15-12-9 repetições para carga de:
Levantamento terra e arremesso ( power clean e push jerk) 40 kg
7:36 minutos
63/5’8”/160
To be clear, these were PC&Js.
Nice work, sir
No heavy Gwen for me ATM-kept to 55#, throughout. Dramatic Italian opera aria soundtrack was giving serial killer. Ever notice how "bad guys" always listen to opera while working out in movies!? Weird
I only intend to murder a protein & Creatine shake. Until Friday, all you superheros with the big #s going up!!!
Whoops, to clarify only clean & a push press, can't do a full stompy jerk ATM either.
Woe be to that shake
15x with 135lbs
12x and 9x with 88 lbs
75-lbs
Never did Gwen before, so kept it light. Even at 75, wow the knees were shaking late on both 15x and 12x. 9x felt too light tho.
50kg
35kg bb
9'37'' Rx
115lbs
Gwen
15-12-9 reps for load of:
Clean and jerks
Perform all unbroken touch-and-go reps. There is no time limit; rest as needed between sets.
15-1:10 rest 3:00
12-:50 rest 3:00
9-:30
75- lbs
6’30’’
🤢
56M
9:24 at 75#
Hotel gym.
35#DB's
15, rest 4 min
12, rest 3 min
9
M/56/180
https://www.youtube.com/watch?v=HyMt4CydHcc
Gwen
135 lb
7:38
Previous attempt at 135 had 3 breaks between each round. Today I completed all 15-12-9 touch-and-go clean and jerks unbroken and finished in 7:38.
Originally planned to attempt 185, but wasn't feeling it. I tried 155 fasted this morning and failed. After breakfast and refueling, I came back later and completed 135 unbroken. Based on how it felt after eating, I think 155 is there with proper fueling and pacing.
Working toward CrossFit Quarterfinals in 2027. Feedback is always appreciated.
15 = 8 + 7
12
9
9:08
75#. Was probably too light
15-12-9 clean and jerk
Power cleans and push jerks
3 min rest between.
Round times
R1 | 01:15 |
R2 | 03:00 | +105 s
R3 | 01:04 | -116 s
R4 | 03:00 | +116 s
R5 | 00:49 | -131 s
Ø 01:49
Nice!
- 11 and 4
- 8 and 4
- 9
165#
45# dumbbells (90#tw)
15 clean & jerk
12 clean & jerk
9 snatch
Double DB C&Js — 35s
E4MOM. Total time: 8:41
-clean & jerks @ 85 lbs
*rested 2’ b/t sets
7:01
50 kg
50 kg
Rx 11:30
all three sets with 60kg touch and go
3 min breaks between rounds
15/12（40kg）
9/(43kg)
35kg for 12
40kg for 9
7:30 but could’ve kept 40kg for all sets - know for next time
35kg for 12
40kg for 9
7:30 but could’ve kept 40kg for all sets - know for next time
95 pounds
Did beginner, subbed dumbbells
2 25lb dumbbell clean and jerks, 5 min rest in between each set, 16:55 total
RX- 12:14
95Ibs Clean and Jerks TNG's
4min rest between sets
55kg
95 lbs
all full clean and split jerks
Broke the sets:
8-7
6-6
5-4
60kg 😮💨
Did 36 Front Squats pace 6 reps/min (carpal tunnel wrist limits squat wt. to 125 and no weight overhead, personal safety, pinched nerve causes spontaneous shoulder/arm collapse).
5x3
3x4
3x3
Those are a lot harder than they look! One heck of a workout 🏋️♀️ 27:00