155-175-185-195-200
140/160 - 7:55

185, 195, 200, 205, 210
4:49. Used the same bar and didn’t stop the clock. 

M/27/5'8"/180lb
CrossFit AFK

185lb-195lb-205lb-215lb-225lb
3:15 - Rx (160lb-180lb)

GWU (5-minutes)
1 round of:
20-sec. Reveres Grip Hang
10 Med-ball clean pull-unders
20-sec. Reverse Grip Hang
50 single-unders

SWU (10-minutes)
Split Jerk landing with PVC overhead - Foot work
Split Jerk - Jump and Punch
Hang Power Clean - Fast turn over
Hang Squat Clean - Pull-under
Squat Clean and Split Jerk - Bar path and timing

BU (8-minutes)
5-4-3-2-1 reps
clean and jerks

WOD (35-minutes)
Clean and Jerk 1-1-1-1-1 reps (every 4-minutes)
Then, 20 clean and jerks for time

CD (2-minutes)
1-minute Pigeon stretch, each side

1 c&j 85kg

10 c&j @60kg 70% 0:44s
10 c&j @67.5kg 80% 3:06

total time 4:21

M/33/5'7/212

Clean&Jerk 155lbs
70%=110lbs
80%=125lbs

Got up to 155 and started to feel the pull in my ribs. Stopped there. Probs could of hit 190 on a good day. Oh well. Pulling from the floor is still a major issue.

Modified:
--

30 DB C&J for time @ 2x 12,5 kg

> 3:33
--
Peace.

45.5-50.5-55.5-60.5(PR)-65.5(F) kg

70%@ 40.5 kg
80%@ 50.5 kg
Time: 13:30

25kg
35kg
40kg
42,5kg
45 kg échec 

6'17
10 x 30kg
10 x 35kg

65lbs
75lbs
85lbs
95lbs
105lbs
10 @ 70lbs
10 @ 80lbs

105kg
4min54 (74kg and 84kg)

225
8:15

110 kg

75kg
85kg
11:45

M/30a/90kg

50-60-70-80-90kg

2*10*60kg

80kg
3’43 (55k / 64k)

My Training on Sunday september 10 at noon
WOD CrossFit.com 230908
Clean & Jerk 1-1-1-1-1 reps
I lifted: 137 | 147 | 152 | 157 and 157 lb setting my Personal Record with this lift.
https://youtube.com/shorts/iQdnSyGfgJ

185-205-215-220-225 (F - missed the jerk)

Then x10 at 155 and x10 at 170 lbs.

3:57

155 lbs done in about 60 seconds, 30 seconds to add weight and then 120 seconds for the next 10. Seems to be fast, too fast, so hope I did this correctly!

Clean and jerk 
1- 95
1- 100
1- 105
1- 110 (failed 115 and 2nd 110) 
1- 105
Then,
For time:
10 clean and jerks at 70% of your heaviest single (75lbs) 
10 clean and jerks at 80% of your heaviest single (85lbs)

4:27.29

160 Max
4:25

225 (clean)
3:55 @165&185 (clean) 

Tested 15 reps of push jerks for 5 rounds with 30s rest between rounds, with 2x10 Kg DBs

215
3:21 iirc

Rx’d (with squat clean and split jerk):
155-165-175-180-185

10x 135lbs (73%)
10x 150lbs (81%)

7:58

Clean and jerk 1-1-1-1-1 reps
Then, 65-75-85-95-100
For time: 6:18
10 clean and jerks at 70% of your heaviest single 65- lbs
10 clean and jerks at 80% of your heaviest single 82.5 lbs
Record 1-rep max clean and jerk to the CrossFit App. Post heavy single and time to comments.

155/165/165/175/185. 130(10) 150(10)...6:41

Rxd 

215 (PR) 

10 @ 150#
10 @ 170#

6:25. Feels good. 

205,225,245(f),245,255(f)
10@60%(145lbs)
10@70%(175lbs)
3:03

Could not get things under control for a good heavy C&J

135-155-185-185-185
missed 195

started clock
10@135
10@155
3.27

5x1 
185lbs

5:00
10 CL&J (130lbs)
10 CL&J (145lbs)

GWU: 2x 40 JJs/10 KBS/10 SL SA KB Press/SL KB DL/10 KB around the world

SPWU: CL&J Prog & ^ Wod weight

5x1 C&J @ 75lbs. Fighting wrist mobility and pain in the front rack. 

For time: Focusing on technique and movement through wrist pain. 
10 C&J @45lbs
10 C&J @ 65lbs

TT: 4:40

M/49/5’9”/195

Clean & Jerk
115-135-145-155-175 (PR!)

Then:
10@ 125#
10@ 135# (no 2.5ers) 
Time: 09:03

Full day of driving and hotel “gym”: did technique work with a mix of HC&PJ, HSC&PJ/SJ, and SC&SJ; many reps with DBs from 20-50#.

It was actually a good thing keeping it light because everything was stiff after sitting in that car for so long.

M/31/205/5’10

WEIGHT BUILDUP
95-115-165-185-185

TOUGH PART
70% = 135
80% = 145

Total Time = 6:37

95-105-115-125-130

Time: 5:31
70% - 95
80% - 105

First time doing clean and jerks so kept it low and steady. Done lots of power cleans before but never the jerk. Overall good little conditioning and good day for form work. 

115/135/135/165/185

135x10 @ 4:02
145x10 @ 6:38

Total time: 10:40

135-185-195-205-225

4:58 Rx-ish (155 and 185)

65-75-85-85-95
Looks low but new PR!! Took a couple of tries to build up the momentum on the clean at the 95# but I did it!!

10 @ 70# - 2:02
5 @ 80# - 1:37 (was struggling to flip, so opted to stop at 5 rather than risk injury)

First C&J workout ever. Brand new to CrossFit. Took things nice and slowly:

1-1-1-1-1@95#
10@95#
10@115#
Time: 16m10s

125, 135 missed press
95x10 
1:45

Clean and jerk:
185/195/205/215/225# (all cleans squat, all jerks split)

70%- 10 squat cleans and push jerks @ 155#
80%- 10 squat cleans and push jerks @ 180#

time- 5:50

M/43/5’11”/165

135, 145, 155, 165, 175 (clean only), second attempt at 175 was clean only. All were squat cleans.

10 at 115, then 10 at 135: 6:00

Is it just me, or do the Oly lifts tax you like nothing else?

Heavy single 135#
10 @ 95# 1:43
10 @ 105# 4:06 
Full cleans & split jerks 
(no rest between just enough time to add weight) 

95#, 115, 135, 155, 165 (ugly but I muscled the 165 overhead).

10 x 95 in 2:03
10 x 115 in 2:46

155,165,175(f),170,170. Then 10@120, 10@135 in 4:20 total time including the adding of weight. Overall just don’t have it this week, I think I’m fighting something off, but strangely the 20 after the heavies felt pretty good. Blah. 

75-95-115-125-135
70% at 95lbs
80% at 110lbs
7:43 
preceding with some wrist mobility would've been smart 

C&J
Singles - 135, 165, 185, 200(failed the jerk), 195lbs

then: 2:49 for 10 @135lbs & 10 @155lbs

Power cleans
120-125-130-135-(135*)
10x 95 in 1:15
0:36 to switch weight
10x 108 in 2:13
4:04 total
*sketchy jerk attempt, scored it since I'd already hit the weight

Rant: way too slow on the 2nd set of 10x. Plenty in the tank; but missed the mark/reset a few times. Killed my clock.

11:50, 135lb, 145lb. Squat cleaned

115 for 10
135 for 10

115-125-135-145-150

Time: 3:52 
70%=105
80%=120

185-205-225-245-255lbs.

4:35 at 185/205lbs.



*Squat Clean and Split Jerk for Heavy
*Power Clean and Push Jerk at 70%
*Power Clean and Split Jerk at 80%
*Changed my own Plates between 70% and 80%

Going from 10 reps at 70% to lifting the 80% Bar was a shocker!

Clean & Jerk single - 265
10:54 at 185 and 205, full clean and jerks 

Stopped at 155 I had more but kept getting light headed (Covid again). I didn’t keep time on the rest.  

✅ Day

M/48/6'2"/180#

145/155/165/175/185#

10 at 130# (1:50) changed plates and rechalk at 3:00 mark started 2nd set of 10 at 150# (2:46) so 5:46 total time

Feeling a little sick, so had to sandbag today. All power cleans and push jerks. 

165# max

Did 115# and 135# in 2:53

100#
3:32

185-195-205-215-225f

4:14 at 150lbs and 170lbs 

252Lbs Then 6:30 with 175, 200

155#
6:48

Mostly power cleans. Mixed in a few squat cleans for good measure.

rx
5x1 @ 135#
2 min rest
10@ 95#--1:25
added plates==not quickly, but no rest, then
10@ 110# -- finished at 4:25 total time
m/53/175
I got my arse handed to me this AM. No way around it.
Cleans were fine, but my jerks were basically non existent today.
Glad I left my ego outside the garage 

100kgs
6:22

Clean and jerk 1-1-1-1-1 reps
Then,
For time:
10 clean and jerks at 70% of your heaviest single
10 clean and jerks at 80% of your heaviest single
New Pr 167 lb the old one was 158 💪💪💪

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Max output followed by full recovery. And then a little sugar to go with it. Jumping, big range of motion, movement relative to your ability, overhead, upright torso.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY			x

FORMAT/MOVEMENT QUESTIONS
Am I going to be an athlete and switch feet on the split jerk until I get to the heaviest sets?
Do I go off the exact percentage or do you go off of feel for the second part?
Do I demand the second parts are unbroken or am I allowing myself to break it up?
Is my technique consistent enough to be able to only do 1 rep at a time or do I need more rep to practice?

NEW TO CROSSFIT SCALE
4-5 sets of:
10 cleans then immediately into 10 split jerks
or
just pick either the clean or the split jerk and worry about the other one a different day

MY STUFF
Did 3 sets of 10 clean and jerks at 135 in between cleaning stuff.

GENERAL FEAR LEVEL: 6?

Globo wod: If you have bumpers and a barbell you're all set.  Go for it today.   If you are using iron plates today use a weight that you can bring down under control,  and on the 10 C+J sets use a respectful percentage of that, realizing that you can't drop the barbell, (should be able to touch and go sets of 2-3). Dumbbells sub dumbbell Clean and jerk in the same format as the iron plates wod.  If you max the available dumbbells do AMRAP sets.  If 50lb dumbbells are the max available today and this is well under your max work Clean and jerk technique for 20 minutes and then do dumbbell squat clean "Grace" today. 

Can this be a power clean & jerk or does it need to be a full clean & jerk?