On a 1-minute clock for 8 rounds, complete:
100-meter sprint
Max clean and jerks
Rest 3 minutes between rounds. Score is your total clean-and-jerk reps.
♀ 75-lb barbell
♂ 115-lb barbell
Post total reps to comments.
Stimulus and Strategy:
Today's workout is 8 sprint efforts. Sprint the 100 meters as quickly as you can, get to the barbell, and complete as many clean and jerks as possible before the minute is up. Choose a light-to-moderate barbell load that allows you to cycle through reps quickly for touch-and-go reps. Practice barbell cycling in the warm-up to enhance your efficiency. Aim to complete the sprint in 30 seconds or faster, giving you around 30 seconds for clean and jerks.
Intermediate option:
On a 1-minute clock for 8 rounds, complete:
100-meter sprint
Max clean and jerks
Rest 3 minutes between rounds. Score is your total clean-and-jerk reps.
♀ 65-lb barbell
♂ 95-lb barbell
Beginner option:
On a 4-minute clock for 8 rounds, complete:
100-meter run
6 clean and jerks
Rest the remainder of each round.
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
Running | Position Drill
The Clean and Jerk
The Power Clean and Push Jerk
The Power Clean and Split Jerk
Find a gym near you:
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Comments on 260421
156 Comments
4,5,4,5,5,6,6,5
60 not Rx. 250m echo bike instead of the run to baby my left ankle more. Cranked the heck out of the bike with 90+ cadence at the peak of the pedaling. About 20sec each round. Squat C&J 6/6x8/6. First round did squat C&J but then I thought if people are doing power clean and jerk, you are allowed to jerk without standing up after the catch, so for he rest of the WOD I did squat clean thrusters which were faster. Had time for 7 reps in the last round, but caught the bar funny in the squat and plopped on my ass as the time expired. A solid effort overall.
45
5, 5, 5, 5, 6, 5, 5, 6
32kg
39 reps
ran 30 sec on curved treadmill assuming 100m coverage per set.
24 reps
Rx, runs on the true form.
83 (=9+11+10+11+10+11+10+11)
7-9-9-9
8-9-9-10
70 total if my math is mathing
Intermediate at 95#
Sprints under 25sec
94 reps.
Burpees over bar instead of 100m run
-7 cal assault bike sprint
-remaining time max DB clean and jerk
56 total c&j’s
*rest 1 minute b/t rds
52 Y O M:
66 reps C&J Rx
87 C+J
6-4-4-4-4-4-6-4
55kg 杠铃
8,8,8,8,8,9,9,10
Bike: 50 spins at level 10 (~25-28 seconds)
C&J: 50 lb DBs
68 reps
9-9-9-8-7-8-8-10
On a 1-minute clock for 8 rounds, complete:
100-meter sprint
Max clean and jerks
Rest 3 minutes between rounds. Score is your total clean-and-jerk reps.
♂ 115-lb barbell
40 clean and jerks
Treadmill @1%, 9mph
12+12+12+12+11+11+11+12 = 93
Damn. Kicked this one in the arse, Sam.
Ripped skin off both thumbs just to prove it lol
56 yo M/ 5'9"/ 149 lbs
7 mile run 1:03:26
then 31 total clean & jerks (3+4+4+4+4+4+4+4)
as Rx'ed
M52/5'11/226#
Subbed 125m row
C&J: 95#
5,6,6,7,8,7,8,7
8 rounds:
50m shuttle runs x2
6 x 95# c&j
Total: 48
Late day workout at Paradise lake after driving all day. Used 40lb DB’s for C&J. 50m out and back.
6,6,6,7,6,6,6,6
8-9-8-9-9-8-9-10
70 reps @95lb
18/19s sprint each time
Ran 120yard shuttle (30yd across) instead of 100m, as well.
i absolutely Loved this one
Rx 89 reps
*11-11-11-11-11-11-12-11 reps
*2 sets each round except the final round unbroken (although it did not get me more rep!).
Fantastic as expected!
78 reps RX
68 (8-9-8-8-9-8-9-9) 75 lb, 30 seconds on echo bike each round
6-6-6-7-7-7-7-7
–53
Rx’d: 9, 10, 9, 10, 10, 9, 9, 9 (75)
Power C+J, so purists can feel free to strike thru the Rx part of my post, if you’d like.
Got mental at the end.
M/ 42(still,legally)/ 173lbs/ 68”
That's some great work, bro! Rx in my book. Unless you're a competitive sprinter (like 10-12 sec 100s) then it's highly unlikely for someone to be able to cycle SC and even PJ, let alone SJ, fast enough to hit those numbers. If you're good with PC&PJ then it's all good.
Still legally 42 y/o(s) who hip over boxes can PC&J if they want to! Awesome job as always, CN! Cheers to another year!
Still (legally) 42 y/o(s) who hop over boxes can PC&J if they want to! Awesome job as always, CN! Cheers to another year!
That's weird! My post wouldn't post & then it auto-corrected & posted twice!🤣
I’ll bet 95%+ of those doing this did PCs. And given the workout focus on fast cycling, I believe that was HQ’s expectation. Well done, young man!
Thanks, y’all!
Rx 93
11/13/12/12/12/12/10/11
Winner! 115lbs probably feels about as heavy as a piece of tissue paper to you, so no surprise here.
Light warm-up for Ken. Another stellar job!
Well, y'all, Big Guy is more like Medium/Small Fry ATM. Some kinda reboot of this flu like illness hit me Saturday so my whole rickety skeleton aches & the left knee isn't right, from before SO!
On a 1 minute clock/8 rounds
20 jumping jacks (every one was a jolt)⚡
PC&J @ 45# BB
11/12/11/13/10/10/12/12 (91)
which is the age I feel today.
Pushing thru workout while sick is elite Big Guy level, amiga!
Yeah, what Coastie said, especially with those numbers! Hope that knee starts improving more.
You being sick is just to level the playing field with most of us.
All 100s 16-20 seconds
Most tng CJ@115
Round 1=10
Round 2=9
Round 3=7
Round 4=6
Round 5=7
Round 6=7
Round 7=7
Round8=9
RX: 115lb bar and 10 cal row
52 reps
10+9+9+10+10+8+9+9 RX
Probably 7-8 if you look at the tables in the following link and halve the bike distance. https://www.crossfit.com/wp-content/uploads/2023/04/21104858/CAP_Machine_Conversion_Chart.pdf
Rx
56
60 Reps Intermediate
Rx: 32 reps
48 reps
66 clean & jerks @ 75-lbs
Hang clean & Press
Rounds 1-4 at 65; reps 27
Rounds 5-8 at 75; reps 19
Total reps 46
75 reps
8,9,9,9,9,9,10,12
Probably had one more in the tank for the first 6 rounds. Good stimulus!
Fun workout! Done w/ 75# BB
Rounds 1 and 5 a 125m row + PC&J
Rounds 2 and 6 at 70 SUs + PC&J
Rounds 3 and 7 at 30 jumping jacks + PC&J (thanks Mike for the idea)
Rounds 4 and 8 at 30 mountain climbers + PC&J
2 min rest btwn rounds
5-7-8-8-6-8-10-8=60 PC&Js
63/5'8"/160
Nice mashup and great job, Jim!
That's awesome Jim! Love the variety of mods! Those Mt. Climbers are effective!
I like the mix, Jim!
Max clean and jerks-63 lbs
1-6
2-6
3-7
4-7
5-7
6-6
7-6
8-6
Total:51
Intermediate
10-10-10-10-9-9-9-10: 77 reps
I wouldn't call those runs true sprints but they were definitely at a faster pace than normal - 50m shuttles all somewhere around 19-20 sec. All reps were PC & PJ. Was going to see how 115 felt during warmup but 95 turned out to be on the cusp of max what some of the joints were going to agree with today. Man oh man the thigh burnies started to set in at round 6, almost like Manion legs, and to think...Manion is a little more than a week away. Gonna feel this one later.
Maybe those weren't real sprints, but you sure turned those reps over quickly!
Great work, as always, LK! Still lots of reps like Jim said. I definitely have to get better for Manion! Registered as a ruck!🤞
Puttin up numbers, big dawg!
6 cal Assault Bike
3+5+5+4+4+4+5+3=33 reps
11:52 am FIN
10 cal row +
5/5/5/5/5/5/5/5
50 kg BB
total 40x rep
27
Scaled.
200m bike
55-55-65-65-75-75-85-85lb bars
25 RX
63 reps
5-6-6-7-8-9-9
50 reps
Great Charles!
Look in the comments for creative ideas for how to sub.
That was EXACTLY what I did - hauled weights to the park in my XTerra, did WOD on the soccer field.
I was going to go to a park too, and use my Bulgarian bag (75#) but short on time & energy. There are always mods/subs. I have seen some VERY inventive ones on here. Sweet, Mike, I have an Xterra too! 5-speed manual with a raised body for off road clearance. She's a classic now!
86 RX
Incredible!
Matti O putting up the big reps at RX! Outstanding!
8-8-9-9-9-9-9-9
That's tough. Nice job.
Rx+
RXd in the garage gym. 50m shuttle runs.
11-11-11-11-10-10-10-9 = 83 reps
round 4 was a 10.5, but im rounding up. just couldn't hang onto an unbroken pace the last four rounds and that cost me a rep or two. runs 17-19 seconds.
Beast mode, James!
Fantastic!
Hell yeah, JG
Rxd 42reps
3-30m shuttles 6 c&j 95#. 8 rounds
47 rep 40kg
Rest 2 min
2 rounds 45 lb bells
5 rounds 35 lb bells
Each <4 mins
10
10
9
10
9
10
9
74 reps.
Scaled
30 sec jumping jacks
75# c and j
6/5/5/5/4/5/5/5
m/56/180
How many JJs did you get in in those 30 sec? I was able to turn them over ~ 1/sec, going pretty fast. A good sub.
Great work Mike! Thanks for the JJ idea, needed it today! @ Jim, same, it was 1 per second each time. Fast, but effective!
90 rxd
use a treadmill (kinda assault runner)
Wow!
Smoked both the treadmill and the C&Js. Dang good.
Awesome!
rx/8/8/8/8/8/8/8/8,64reps
2min Rest