Gwen
15-12-9 reps for load of:
Clean and jerk
Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.
Post load to comments.
Compare to 220821.
Stimulus and Strategy:
Most athletes should perform this benchmark workout as written. All athletes should focus on maintaining mechanics and consistency while increasing the loading. Warm up by adding weight slowly, ensuring you can maintain great technique prior to adding additional load. For the set of 15 reps, find a weight you feel confident performing for 10 reps. In the set of 15, reps 1-7 should be no problem, reps 8-12 will take some focus and challenge your barbell stamina, and reps 13-15 should challenge your mental fortitude and barbell technique as you get tired.
Scaling:
Reduce the loading of the barbell to maintain the safety and integrity of the movement.
To reduce the complexity of the movement, reduce the loading and perform a hang clean and push press. Newer athletes should ignore the touch-and-go requirement and instead take a few seconds to establish a sound setup position.
In case of injury or limitation, use a dumbbell or pair of dumbbells. Use a hang power clean instead of a pull from the floor. If there is an overhead limitation, perform the clean only.
Intermediate option:
Same as Rx’d.
Beginner option:
12-9-6 reps for load of:
Clean and jerk
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 overhead.
Resources:
The Clean and Jerk
The Power Clean and Split Jerk
Workout Tips for Gwen From 220821
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Comments on 250114
108 Comments
15 rep 3:30
12 rep 2:20
9 rep 1:30
Must admit it was challenging and it was difficult to find the right weight because once you start, it’s go time. I tried to start at 60 kg but after eight reps, I decided to restart with 55.
| 02:02 | 55 kg 9 reps 50 kg 6 reps
Rest | 01:31 |
| 01:01 | 50 kg all 12
Rest | 01:05 |
00:44 | 50 kg all 9
M/34/5'7"/218lbs/35%bf
Gwen 95lbs ~ (9:00)
Clean&Jerk 15-12-9
Not too hard. I remember Grace being tougher, but doable in under 5 minutes. Did each round just over a minute then rested for 3. Unsure if I should've tried 115lbs with more rest.
M/29/180lb/5'8"
CrossFit AFK
11 @ 165lb - 10 @ 155lb - 9 @ 145lb - Sc
Rough. Arms are way sore after dumbbell push-ups. Shoulder were burning!
Last time I made it through at 145lb, so next time do 155lb off the bat.
Rx
@50
6’50”
Failed after 9 reps at 60kg
Tried 50kg, failed again at 10 reps.
Finished doing 3x10 reps at 50kg
Bad cardio and tired
38 / M / 5'9" / 137lbs
55lbs
9-6
9-3
9
Squat clean and split jerk. Third time doing it like that and have never made it through 15 unbroken.
Tried to warm up for this but it just wasn’t the day for Gwen.
I ended up doing zercher deadlifts and bottom to bottom Frankie squats instead. 225/195
95lb barbell. Didn’t drop weight during individual sets. Felt heavy last few reps per set but kept good form. 2 ish minute rest between sets. Would go 110 next time.
125lbs. 5 minutes rest between sets.
220821: 120lbs. 5 minutes rest between sets.
210604: 115lbs
Rx 125lbs
8:18
85# which was too heavy for me.
I ended up having to dump the barbell several times.
Took about 9 minutes to finish the workout.
13 minutes
15-12-9 reps for load of:
Clean and jerk
50kg
6:59
M/50-54 🎅🏻
Lbs: 95, 100, 105. 4 min bw sets
TT 12:39
115
115 lbs
went for full depth squat cleans on every rep and power jerks instead of split jerks. Gassed out really quick and had to split things up
6+9 - 6+6 - DNF
Feels like if I had done power cleans I would’ve flown through this. 🤔
My Training on Tuesday night, January 14 2025
WOD Gwen
15-12-9 reps for load of:
Clean and Jerk 87 lb
I set my Personal Record on this WOD.
https://youtube.com/shorts/ZzPv3PrLp9s
95 115 125
135#
185
21:00 total time.
This felt like doing Fran 3 times as hard as I could.
That’s heavy, awesome! I nearly felt the same way, but with a heavy dose to the grip.
Huge! Gwen takes you to a dark place, “If I drop, my family dies.”
12-9-6 reps for load of:
Clean and jerk w/30lb Dumbbells
TT: 2:14
DB Clean and Jerk
15-12-9
25lb-30lb-30lb
Rx 140lbs.
Great work!
5.04.33
15-12-9 @ 65 pounds
5’6”/24F/145 lbs
165lbs
I messed up at the end of the first round so I did several punishment reps at 185lbs immediately after the WOD.
220821 - 135lbs
Son(17)
First two rounds at 115lbs but decided it was too light and finished the last round at 135lbs.
220821 - 95lbs
Great job you two!
42/M
Gwen
15-12-9 reps for load of: weight(135,145,155)
Clean and jerk
* increased weight per set
Well done!
Rx
155#
Excellent!
15-12-9 at 50 kg 110lb … 🌶️🌶️
M/38
Rx 105# (PC&SJ)
Compare to 220821: PC&SJ 75# (cranky back and elbows)
Compare to 210604: PC&SJ 95# (masked)
Yeah, grip didn't hold up today - one more thing to work on. Considered going to 115# or more at the end of the warmup but I may not have been able to hold on throughout unless I switched to PJ (cycling the reps faster so less time on the bar). SJ is always easier on my knees anyway so a fair trade in my opinion.
You still went up in weight; awesome work!
Completed in the a.m. Rxd.
115 lbs in about 4:30 (timer didn’t start)
145 lbs with fouls every round (2 in round of 12) in 9:48
2021-145lbs successfully
2022-155 lbs with fouls
had an injury last year that affects grip and I’m not sure if I’ll ever get back to 145 lbs.
Good work still! Keep working at it and you may get back to that 145!
Good job!
Rx 50 kg / 110 lbs.
Half-open grip on last few but managed to touch & go.
Nice work hanging on @ that weight!
15@44lbs
12 and 9 @ 55lbs
It’s going to take a while to get back into the workouts again.
But you started; sometimes the hardest part & good job on this one!
15: 88 lbs
12: 110 lbs
9: 152 lbs
Awesome!
Great job!
115lbs
Nice!
Still suffering post-flu coughing/chest congestion. It's been 3 weeks. I've been doing random WODs the past couple of weeks since getting back into it. Today I subbed this:
5 rounds of
500m row
15 DB snatches, left arm
15 DB snatches, right arm
35lbs DB
24:02
12: 75#
9: 80#
Nice job!
55M/70”/165
15 @ 85#
12 @ 95#
9 @ 105#
Rx-70#
Good job!!!
Nicely done!
Beginner option:
12-9-6 reps for load of:
Clean and jerk
65- lbs 5:34
Nicely done!!!
Globo wod: sub dumbbells if a barbell isnt available. If the heaviest dumbells available are below your 15 rep max do 3 AMRAP sets.
M- 53/ 5'7 / 225
RX'd 135# - 7:02
Nice!
Went back after teaching my zero hour strength and conditioning class to try and do better, second round 7:16🫤
Still, while touch & go, naturally, makes it a "keep it moving" WOD, this was more about load than time. Doing this @135# is awesome.
Excellent!
- 15 C&J@45kg
- 12 C&J@50kg
- 9 C&J@57,5kg
Tot: 152,5 kg
115
Great job!
Nice job!!!
Good work!
170
Beast!
Excellent!
Oh wow!!! Great job!!!
That’s nuts!
Crushed it!
Rx touch and go
155#
Awesome!
Nicely done!
Awesome!
M 40-44 199# 69”
Rx 145#
Great job!
Well done!!!
Great work!
Rx
40kg
Well done!
22.5 Kg DBs
4:45
Now https://youtu.be/y5ePT9PAFBk?si=s1LMUVBorpTdFYIP
and then 10:40, 220821
https://youtu.be/ouPh2_n2Ykc
Nice work, definitely don’t want to drop DBs on your wood foot.
Well done! Tougher with DBs, IMHO.
(& a "wood foot" per @jonathan 😂)
Wooo DB's great job!
Haha xD yeah, still need to take it easy... Thanks guys!
Nice job!
6:20 @61kg/135 Lbs
Nice!
Fast!!!!
Well done!
M/37/180/89
4:20 @ 50kg/110lbs
Well done!
Way to go!!!!
CFHIM 135 lb (171122 155 lb)
예쁜딸과 함께 운동
Back squat 5x5 31 lb
Shoulder press 5x5 18 lb
WOD
100-80-60-40-20 single unders
Plank 30s
10:55
사랑해 예쁜딸
Nice job!
Well done!!!
15-12-9 reps for load of:
Clean and jerk
30kg
No fouls in the set of 15, but 2 fouls for sets 12 and 9
5:01
Good work!
Way to push!!!!