1 Deadlift
1 Hang Power Clean
1 Hang Squat Clean and Jerk
Use ~75% max C&J from 3/27/12, 2/12/13, or 2/26/13. Post loads to comments.
Max Clean and Jerk Demo with Michael Lynch and Eric O'Connor - video [wmv] [mov] [HD mov]
Annie Cleans Heavy [wmv][mov]
Clean & Jerk [wmv][mov]
#4# - Saturday May 11th - VOLUNTEER today!
Pound For Pound for is a one-day CrossFit competition and fundraiser for the Special Operations Warrior Foundation (SOWF). Pound For Pound 2013 is free and open to spectators; however, monetary donations for SOWF are encouraged at the event.
14 comments:
My last C&J max was 135 so 75% would be around 100#. My best C&J ever (from last fall) was 155, 75%=115. I hoped to be able to do some at that weight and so glad I could!!! :) this was great practice. Doing thirty sets sounds like a lot but it gave me plenty of time to THINK about each movement and my position. Great WOD, Drew!
85x8
95x8
105x8
115x6
100lbs x10
110lbs x10
Good workout Coach
this was good for me too to work on the clean and the shelf. The jerk never got to where I wanted it but I was pleased with the weight.
155 which is 75% of 205# 1st 12
165 last 18 which is 75% of 220#
2 mile run after-beautiful morning and Sheena our friends came out and told me GOOD MORNING on the
2nd mile :)
55x15
65x10
75x5
i liked this one.
1 mile run after. shane, i'm glad our friend decided to say hello. also, i think my calf muscles are on strike.
Great job Amber!!
I did the workout with #75, thought I would add, but I didn't. My c&j max is 95.
hey I just looked back at my last C & J and realized I was only 20# off my max too. I was basing the weight off just my last hang clean work out.
Now I am stoked and also realize why I was so winded!
115# x 8 (took a while for my shoulders to feel warmed up...even 120 felt if-fy at the beginning)
120#x 8
125# x 8
130# x 3
135# x 3
That was mentally challenging for me to believe in myself to get it overhead. i split jerked all of them. No misses. Tried not to go up until the movements were perfect. I agree with Amber's sentiments...good wod. My main cue today was to stay on my heels.
tomorrow's wod:
7 x 3 rep max Weighted pull-ups
yeah buddy!
55-75-75. I liked this WOD!
45-55-60... I too enjoyed this WOD! Concentrated on my front squat & really getting under on my jerk. Thanks Coach Drew for the tips!!
doh - 55 *65* 75, 10 each, had a typo before.
Lowered the weight today to work on form (and also because of the broken finger). 5 rounds at 45#/ rest at 50#
Cyn -
100# - 5 times
105# - 6 times
110# - 16 times (missed my jerk one of those times
115# - 3 times
I missed the jerk because I wasn't splitting. I should have started splitting much earlier than I did. Lesson learned. 100# was 75% of my max so I am happy with the weight I reached. Great workout, but tough!
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