1 set of Clean and Jerk @ 5 RM 3 sets of Clean and Jerk @ 3 RM 5 sets of Clean and Jerk @ 1 RM … [Read more...] about Saturday 010825
Jerk
Tuesday 010814
For time: 5 Knees to Elbows 15 Clean and Jerks 10 Knees to Elbows 10 Clean and Jerk s 15 Knees to Elbows 5 Clean and Jerks 20 Knees to Elbows Notes: 1. Move SLOWLY on knee raises. No throwing, swinging, lurching, or lunging. The benefit here is tied to the deliberateness of your efforts. 2. It may take more than one set to complete the required number of reps for each knee … [Read more...] about Tuesday 010814
Saturday 010804
Clean and Jerk, 21-15-12-9-6-3-1 reps. Notes: 1. Add weight to each set. Rest two minutes between sets. 2. Total loads for all 7 sets. 3. No rest on ground during sets. Touch and go at ground. … [Read more...] about Saturday 010804
Tuesday 010724
Clean & Jerk (50,75, or 100% BW) 15 reps Row 500 meters Rest two minutes Clean & Jerk, same load, 15 reps Row 500 meters Rest two minutes Clean & Jerk, same load 15 reps Row 500 meters … [Read more...] about Tuesday 010724
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! … [Read more...] about Wednesday 010627
Tuesday 010619
Row 500 meters Clean and Jerk 15 reps Rest 3 minutes Row 500 meters Clean and Jerk 15 reps Rest 3 minutes Row 500 meters Clean and Jerk 15 reps Our best athletes will C & J their bodyweight for each set and row sub 1:30 - 500's. … [Read more...] about Tuesday 010619
Thursday 010607
Set up weights ahead of time and plow through this workout with no resting or stalling. Bike hard and fast for five minutes Clean and Jerk 1/2 body weight 15 reps Deadlift bodyweight for max reps Clean and Jerk 1/2 body weight 15 reps Squat body weight for max reps Clean and Jerk 1/2 body weight 15 reps Nice! … [Read more...] about Thursday 010607
Monday 010521
Wall-Ball for 30 seconds, 60 seconds, 90 seconds, and 120 seconds. All throws two feet above reach! Beat 20 throws in 30s, 30 in 60s, 40 in 90s, and 50 in 120s And.... Rest only as long as last effort.... 30seconds on, 30 seconds off, 60 seconds on, 60 seconds off, 90 seconds on, 90 seconds off, 120 seconds on, done. Total exercise 8 minutes. 20 lb medicine ball, and full squat … [Read more...] about Monday 010521
Monday 010430
For time: Jump rope "Double under"; 90 seconds 8 Clean and Jerks; 1/2 body weight 6 Clean and Jerks; 3/4 body weight 4 Clean and Jerks; body weight (no resting weight on ground) Jump rope "Double under"; 90 seconds … [Read more...] about Monday 010430
Thursday 010419
Warm-up with five minutes of cardio, a single set each of sit-up, back extension, air squat, pull-up, push-up, and finally stretch. (This is the default CrossFit warm-up. Remember it, please.) Complete your warm-up with each of the following using comfortable loads. Deadlift, 1 set, 10 reps Power Clean, 1 set, 10 reps Front Squat, 1 set, 10 reps Push Press, 1 set, 10 reps Go … [Read more...] about Thursday 010419