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Wednesday 010627
Clean and Jerk one minute on, one minute off for twenty minutes.
Start with a load that you can C& J 10 reps in one minute without undue strain.Note:
1. Our best male athletes will be able to complete this with 95 pounds,
our females 65 pounds.
2. Tough, beware!
Tuesday 240604
Every minute on the minute for 5 minutes complete:
5 clean and jerks (touch and go)
- Rest 1 minute.
- Increase load each minute as you are able.
Every minute on the minute for 5 minutes complete:
3 clean and jerks (touch and go)
- Rest 1 minute.
- Increase load each minute as you are able.
Every minute on the minute for 5 minutes complete:
1 clean and jerk
- Increase load each minute as you are able.
Post heaviest loads for each EMOM to comments.
Scaling:
Today’s effort is meant to challenge your barbell cycling with a heavier load. Increase the load across as many sets as possible, building to your heaviest sets of 5, 3, and 1. The sets of 5 and 3 are meant to be unbroken (touch and go). You will be limited in load based on your technical competence with the clean and jerk. Start light, dial in technique, and increase load as you develop quality movement patterns. Use the remaining time in each minute to rest and/or add load to the barbell.
Intermediate option:
Same as Rx’d
Beginner option:
Same as Rx’d
Resources:
The Clean and Jerk
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Johany Jutras at the North America West Semifinal by West Coast Classic.
Sunday 240421
Quarterfinals Workout 4
Complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4.
♀ 85/125/155/165 lb
♂ 135/185/225/245 lb
Post total reps to comments.
Scaling:
Welcome to the fourth and final workout of the 2024 CrossFit Games Quarterfinals! Today's workout is a clean-and-jerk ladder with ascending weights. This is a barbell stamina and conditioning test. The barbell load starts on the lighter side of moderate and builds its way up to relatively heavy. The first barbell should be a weight with which you can perform some touch-and-go reps, while the next three will require a bit more strategy. Consider performing fast singles with minimal rest between reps. If you are not signed up for the Quarterfinals, choose loads that challenge your ability but allow you to complete the reps at the first and second barbell. The third barbell should be tough to get through, and any reps with the fourth barbell should be considered a bonus.
Intermediate option:
Complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4.
♀ 75/95/115/125 lb
♂ 115/135/155/185 lb
Beginner option:
Complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4.
♀ 35/45/55/65 lb
♂ 45/55/65/75 lb
Resources:
The Clean and Jerk
The Power Clean and Push Jerk
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Peter Pan at CrossFit CSTL in Hong Kong, China.
Wednesday 220202
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (135/205 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (135/205 lb)
Try for max reps each round without dropping the barbell. Post reps for each round to comments.
Compare to 140815.
Scaling:
Reduce the weight at each interval, beginning with a load you can move for the full minute without dropping the barbell. Newer athletes should focus less on a max set and more on squat clean mechanics.
Intermediate Option:
1 minute of squat cleans (95/135 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (95/135 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Beginner Option:
Squat clean
5-5-5-5-5-5
Rest 3 minutes between sets
For Time (with a Partner)6,000 meter Row (male/male)OR5,000 meter Row (female/female)OR5,500 meter Row (male/female)
For Time (with a Partner)
6,000 meter Row (male/male)
OR
5,000 meter Row (female/female)
OR
5,500 meter Row (male/female)