Grettel
10 rounds for time of:
3 clean and jerks
3 burpees over the bar
♀ 95 lb. ♂ 135 lb.
Post time to comments.
Compare to 210103.
Scaling:
Reduce the load on the barbell so you can complete the 3 reps unbroken for most of the workout.
Intermediate Option:
10 rounds for time of:
3 clean and jerks
3 burpees over the bar
♀ 75 lb. ♂ 105 lb.
Beginner Option:
7 rounds for time of:
3 clean and jerks
3 burpees over the bar
♀ 45 lb. ♂ 65 lb.
Comments on 210613
62 Comments
CFWUx2 10*45dl+1cj*2 10*95dl+1cj*2 10*135dl
21:40
7:48 Rx’d
7:33
115 lb bar
8:21 last time with same weight
9
July 14th, 2021
wu: bike, pvc, scales, planks
skill: oly, c&j
wod: Grettel
10 Rnds
3 c&j 45 kg
3 burpee bar over
6:52
post: bike, stretching
6:25 with 55kg
My stuff: https://youtu.be/BrYTKPeek-A
Hardest: Failing to go unbroken in the C&J after 5 rounds, legs burning.
Physically Smoothest: first 5 rounds on both movements, Those felt good.
Mentally: Felt annoyed on round 2 cause the bar kept moving, yet focused on taking my time to put it down more deliberately and keep pushing through. Felt strong mentally today. Before starting I reminded myself I love this movements.
Last meal: 17hs ago. Breaking 18hs of fast after training with an abundant plate of pork ribs, baked potatoes and vegetables cake.
M/25/5'8"/155lb
CrossFit AFK
6:00 - Rx
7:18 s
55#
F/24/5’5/140
CrossFit AFK
scaled
10 rounds for time of:
3 clean and jerks
3 burpees over the bar
♂ 95 lb.
6:12
Done 6.25 a.m.
6:51 rxd
210103 - 7:54
115 lbs. 8:10
9:20
Rx
6:29
6:51
M/35/6'/175#
5:58 Rx
M|28|205
As Rx’d 8:51.20
5:57RX
9:15 rx’d
6/15/21: Grettel 7.50 @95#
1/3/21: Grettel 8.45 at 95#
JonNYC
RX
5:12
34yo male
82kg
178cm
had two bars set up, one with platform and mats, one behind the lifting set-up for burpees.
all singles. would have been a totally different workout trying to go touch and go. would be fun to give it a go touch and go in the future.
7:17
Rx Male
175cm 82kg 23y
9:10
doubled up set lengths for less transitions
5 rds
6 clean & jerk (from ground), 95#
6 regular burpees
9:36
8:39
compare to January 2021: 8:31
Two factors to account for the slower time:
Much hotter this morning!
Too much warmup? I now start my day with a 2K run. I notice my scores have gotten a little lower since then, but I’m hoping my body adjusts.
rx : 5’30 (Burpees facing)
https://youtu.be/BXCJtTWq2i4
Hotel Version:
Subbed: 50# Dumbbells with full squat clean and jerks, and dumbbell-facing burpees.
Time - 7:05. Painful.
48m/5'10"/185
Grettel
10 rounds in 10:02 of:
3 clean and jerks, 95#
3 burpees over the bar
Intermediate
Grettel (105#)
7:27 (PR)
Rest 7 min Then
Ingrid (75#)
6:03 (PR)
Compare to (same scale)
Grettel 8:15
Ingrid 6:42
Decided to retest the full workout I did from 210103. 2 good benchmarks.
M 50/190/6’
8:09.
Rx
6:29
M/30s/225lb
As RX:
6:41
9:12, had to modify. Started at 135 for first 3 rounds, then had a call for about 30 minutes. Already tight, so dropped weight to 95 for last 7 rounds.
10:25 is PR as rx'd.
7:50 @45# 10 rounds
7 months postpartum gainz!
M/27yo/388#/6'
Beginner Option:
7 rounds for time of:
3 clean and jerks
3 burpees over the bar
♀ 45 lb. ♂ 65 lb.
12:12
First WOD in over 12months. Solo but still fun!
9.49 rxd
7:30
Scaled to 95lb hang clean and jerks rep scheme was Rx got 5:56
Grettel
85#
9:16
4:06
50 lb dumbbells, regular burpees
Compare to 210103: 4:43 same scale
Nice job on the PR.
Modified:
--
10 rounds for time of:
7 DB power clean and jerks | 2x27# DB
3 regular burpees
SCORE: 16'55''
--
Since I only had light DB available, decided to increase number of C&J reps a bit.
Bad idea: underestimated my fatigue level. By minute 7 I was still half-way through this thing 😫
Decided to muddle through anyway. Took me almost 17 minutes to do all 10 rounds.
Completely failed the intent behind this WOD. Definitely in need of a rest day.
5 km run in the morning.
1/3/2021: Rx 11:53
Today: Rx 8:58 (30s/41/54/62/53/62/64/60/57/55)
Nice job on the PR.
110121.com
For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs
-11:17
6:23 Rx
210103 was 7:47 but that was after doing Ingrid.
Nice WOD - good benchmark.
m/53/5'11"/200#
Grettel
10 rounds for time of:
3 clean and jerks
3 burpees over the DBs
31 lb. DBs
Time: 5'15
M/56/6'1"/178
"Grettel"
10 rounds for time of:
3 clean and jerks (135 lb)
3 burpees over the bar
Rx: 7:16
9:48 at 105#
A good one. I didn’t “go there” in the heat, but think I have a sub-9:00 in me.
58/5’8”/160
Rx’d 6:56
210103: 7:43
6:01
CL& J (75lbs)
Burpees over Line
6.24 rx'd
41/m/185
Grettle @ 135lbs
7:54
9m10s
good
Intermediate Option:
10 rounds for time of:
3 clean and jerks
3 burpees over the bar
105 lb.
16:28
16:55 @rx periodic adjustment of bar necessary between CJ and burpee
85lbs
6:28
Too slow going back to bar from burpees.
Grettel
9:21
Scaled to:
sets 1,2,3 with 2x70#DBs
sets 4-10 with 2x45#DBs
8:09
M/46/6'2"/180#
Scaled/modified to
10 RFT
3 - 44# DxKB C&J's
3 - burpees over bells
5:22
22.5KG*2 DB:5'50''.
https://youtu.be/QmVjJ-5xm3s
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
An absolute monstrosity of moving large loads, long distances, and quickly. Jumping is usually a movement pattern that can be repeated a lot without a ton of local muscle fatigue and this workout has weighted jumping (twice) and jumping with accuracy, both with lots of ROM.
MAIN DECISION
Do I want to go to "that place"
TECHNIQUE SCALE
10 rounds
10 [pick either clean or split jerk]
8 burpees
CONSISTENCY SCALE
For time:
30 clean and jerks
30 burpees over bar
(or split up 2 rounds of 15 and 15)
INTENSITY SCALE
As is, sub regular burpees if needed
INJURY SCALE
Upper-body - 10 rounds of: sprint 100 meters, rest 90 seconds between
Lower-body - since intensity is really hard to come by with a lower-body injury, I think this would be a good opportunity to do something like "Lynne" or a different workout that calls for max reps of a few movements.
MY STUFF
6:31 as rx'd
GENERAL FEAR LEVEL: 9