For time:
20-calorie Echo bike
20 clean and jerks
20-calorie Echo bike
♀ 105 lb
♂ 165 lb
Post time to comments.
Compare to 221016.
Scaling:
Today’s workout is a sprint effort. No pacing. Most know what they are capable of if they “game” the bike. However, it becomes a different story and maybe a little more scary when you dance with the unknown. The loading of the barbell should be moderate and allow you to complete the weightlifting portion of this workout with quick sets and minimal rest. Adjust load to spend no more than 4 minutes on the 20 clean and jerks, allowing for a rep at least every 12 seconds.
Intermediate option:
For time:
20-calorie Echo bike
20 clean and jerks
20-calorie Echo bike
♀ 95 lb
♂ 135 lb
Beginner option:
For time:
20-calorie Echo bike
20 clean and jerks
20-calorie Echo bike
♀ 35 lb
♂ 45 lb
Coaching cues:
Think of the clean and jerk as two jumps. The first jump gets the barbell to the shoulders and the second jump gets the barbell from the shoulders to the overhead position.
Resources:
Rogue Echo Bike
The Clean and Jerk
The Power Clean and Push Jerk
The Power Clean and Split Jerk
Find a gym near you:
View the CrossFit map
Comments on 241104
108 Comments
5:37 RX
M/42/5’9”/195#
M56/150
20 cal row
20 C & J's 105#
20 cal row
6:09
(5:40 back on 12/2016)
9:25
M/50-54 🎅🏻
Intermediate. Modified @115
TT -> 13:27
4:50, used 105lb
Intermediate Option
Assault Bike
5:43
Rx
4’48"
M/52/87
135#
8:36
M/49 yo/5'8"/#208
5:05_IM
M/38/6’/174#
For time:
20 calorie row
20 clean and jerks 165#
20 calorie row
5:30
221016: 5:38
Deo gratias
135
10:50
Rx. 5:47
RX:6'51 @75kg
8:29, only 44 lbs :((
RRx 8:35
M/51/225/5'11
Intermediate: 9:12
Subbed 30 cal row for echo bike
6:30
M/35/204/6’1”
Rx 6:05
For time:
20-calorie assault bike
20 clean and jerks- 75lb
20-calorie assault bike
8:33.93
4:44
Row, 95lbs
7:45
*135lb bar
Mod.
W/ Rower
30kg
7:00 min
85# clean and jerk
7:16
Intermediate option 6:36"
Rx’d 5:18
is this power clean or squat clean
OGs of CF would say the WOD was designed for squat clean, but really it is pick-your-poison as written. Same goes for the jerk.
Beginner: 17:01 = 87kj ≈ 20kc on Stryde bike, 65lb c&j. 1k run 5:27
200 mts run
C&J 165 lbs
200 mts run
6:15 min
10:08 20 cal echo hike, 95# clean and jerks, 20 cal echo bike
70-75 rpm
Singles (3:00)
70-75 rpm
Awesome!
38yo 215lbs
6:21
20 cal assault bike 320+watts
115lb clean jerks 7/7/6
20 cal assault bike 320+ watts
Nice little workout, I tried 135lb, I know with my energy output I'd gas quick, did 115lb instead, should have tried 125🤷🏻♂️
For time:
20 Calorie Echo Bike
20 Single DB Clean and Jerks, 100lb. DB
20 Calorie Echo Bike
4:49
*Decided to switch it up for Fun, haven’t used the 100lb. DB much!
Hell yeah Derek!
41/m
For time:
20-calorie Echo bike
20 clean and jerks
20-calorie Echo bike
♂ 135lbs
time:6:10
36
5’10”
196#
4:43rx
44 yom Rx 9:40
Hi there. Click on learn the movement just below the image on this page.
55m 190# 6'2"
20 cal row in 52 secs
135# C&J in about 2:30
20 cal row in 54 secs
Total 4:42
Lung burner
Great job!
M 54/205/6’
Intermediate weight #135.
Subbed 20 cal row for the bike.
5:46.
Rower cals and 145lbs: 5:17 (PC&Js)
221016: 6:03 @135lbs with rower (not sure if I did PCJ or SCJ that time)
My man, awesome work!
Scaled/subbed:
20 cal row
20 PC&SJ (105#)
20 cal row
6:25
Compare to 221016: same sub but SC&SJ, 8:14
SJs were alternating. Rows were on drag 7. No weight was listed in the compare to so it may have been the same and the difference this time was power cleans vice squat cleans.
Nice!
M/47
85#
6:06
4:22, scaled for hotel gym:
20 overhead DB walking lunge (50 lb)
20 alt. DB Hang clean and jerk
20 overhead DB walking lunge
Rx scaled
row 20 cal
105 lbs 20 reps
row 20 cal
6:23
Rxd
8:33
Great job!
55 yo M/ 5'9"/ 155 lbs
8:37
subbed calories on C2 rower (no bike)
scaled clean and jerks to 120 lbs
Intermediate at the Y. No echo bike but found a machine that was similar and did 20 cals.
8:18
2022 - rxd in a little over 12’
5:42
41/M
20 Cals
#115
20 Cals
18:17
* sub 20 cal run for bike
90s resistance bike
20 barbell clean and jerk
90s resistance bike
Time8:47
7:45. Nashville with mods:
200m sprint + 5 burpees for bike cals. Used 40lb DB’s and did squat clean and jerk. Blower!
Sub/scale
ROW 20 cal
DUMBBELL C&J, 2x 35-lbs DBs
4:52
For time:
- 20 SDHP@KB 24kg (20 cal echo bike)
- 20 C&J (62,5kg)
- 20 SDHP@KB 24 kg (20 cal echo bike)
Time: 9’52’’
Row/55# BB
6:24
Nice work Favo
Well done!
M/42
Intermediate w/ a 45 lb Ruck
8:53
M50/77 kg/179
11:03 Rxd
50kg barbel
plus
3 x 10 toes to bar
3 x 8 sandbag throws x 30kg
Male 35y 180cm 89kg
RX’d 5:33
Awesome job!
intermediate
3’59”
Intermediate 5:28
221016: 5:07 @115
Great work!
85#/row
10 shuttle run 30yd
20 clean and jerk 135lbs
10 shuttle run 30yd
4:55
7:16 105 lifecycle bike
Male/63 years old
20 calories Echo Bike
20 C&J @ 105 lbs
20 calories Echo Bike
Time 7:32
M/40/72"/275#
115# C&J
8:00
7:46
20 cal row
20 c&j @ 165
20 cal row
55M/70”/165
5:56
row/115# C&J
20 burpees
20 C&J, 47kg bb
20 burpees
9:15
Beginner option:
For time:
20-calorie Echo bike
20 clean and jerks
20-calorie Echo bike
75- lb
Schwinn Air Dyne
15:30
Male/47yrs/220lbs
@135lb bar
= 11mins 16secs
M- 53/ 5'7 / 220
Intermediate scale- 135#
compared to 221016- 115#-6:38
today- 135#- 7:34
weight: #125
assault bike: 60 seconds (calories didn’t work)
time: 12:16
6:30:54 with 20 cals on bike, 20 clean and jerks at 75 pounds, & 20 cals on bike
5:40
135#
9:47 55lbs
M 41 203# 69”
Rx 6:26
8:40
RX MEN 43
5:40
Rx assault bike
20 cal
20 clean and he'll
20 cal
4:49
💪🏻 Great job
m/39/234
400 m run
20 clean and jerks- 115 lbs
400 m run
11:05
m/54/72”/207#
165lb / 9:35
8:41 - 45kg bb
Intermediate:
9:49
85lb 7:50