Workout of the Day
A.
Every two minutes, for 12 minutes (6 sets), complete:
2 Hang Cleans + 1 Jerk Dip
and then . . .
Every two minutes, for 6 minutes (3 sets), complete:
Clean Pulls x 1.1 reps @ 100% of 1-RM
(rest 10 seconds between singles)
B.
Three sets of:
Tall Jerk x 3 reps
Rest as needed
Followed by…
Five sets of:
Jerk x 2 reps @ 80-85%
Rest as needed
Please use blocks.
C.
Five sets of:
Front Squat x 2-3 reps @ 85%
Rest 2-3 minutes
D.
Complete as many rounds and reps as possible in 8 minutes of:
8 Thrusters
8 Chest-to-Bar Pull-Ups
8 Burpees Over the Barbell
(lateral jump is fine)
40-49: 115/85 lbs
50-54: 105/75 lbs
55-59: 105/75 lbs, Chin-Over-the-Bar Pull-Ups
60+: 95/65 lbs, Chin-Over-the-Bar Pull-Ups
A. 60kg, 65kg, 70kg, 75kg, 80kg/broken set/, 77,5 kg hang clean
B. 40kg, 45kg, 45kg tall jerk
75kg, 75, 77,5 , 80, 80 jerk
C. 97,5kg front squat
D. Run out of time. Will try to squeeze it into my monday training
A. 50,50,60,60,70,70 then 100,100,100 kg
B. 40,40,40 then 60,70,70 kg no jerk blocks.
C. 90,100,100 which was just over85%
D. 3 +12 rx
A: hang cleans: 105,110,115,120,125,130 and I did a new 1 rep max at 135 🙂 clean pulls @ 140
B: Tall Jerks- first time did 55# can go heavier just didn’t know.
Jerks: 115,115,120,125,130
C: front Squats- 135 then last two sets at 140
D: did an in house WOd becasue I had to do a Crossfit comp at a minor league baseball game tonight. So I did 800 meter run buy in then 5 rounds of 20 lunges 25# 15 v- ups cash out 800 meter run- time 9:35
Then I did the baseball thing…
A. Work up to 165lb / 225lb
B. 85lb / work up to 170lb (92% of 1RM)
C. 185lb for sets of 3
D. Done twice to try diff parameters: 1) 105lb & Chest2Bar 2Rds+8reps; 2) 65lb & ChinOverBar 3Rds+8reps
Did a bit of mobilising first. Weights in kg A wasn’t completely sure which hang to do so did lighter weight for hang clean @40,40, then high hang @60,63, then hang clean from top of knee @70,73 Clean pulls @90. B did tall jerk from shoulder , forehead and tip toe x 3 sets @30kg B2 did split jerk cause that’s what I need practise with and it showed today got up to 73 and missed twice so stopped and carried on with squats. C front squats at 85x 2 each 5 sets D 52kg did 4 rounds and 2… Read more »
A: hang cleans @ 165# then pulls @ 205#
B: up to 95# then 165# Jerks
C: 230#
D: 4 rounds + 8 thrusters (105# 50-54)
Jerks w. blocks — https://instagram.com/p/61a9Mwj9Cs/
A. 95, 100, 105, 115, 125, 130; 155
B. 85; jerks not great today…shoulders/arms feeling tired/achy…got 4 at 130
C. (185); 155 (3)
A. 155 then 205
B. 95 then 165
C. 185
D. Did not do.
A. 85/105/115/125/135/145 then 175
B. 55 x 3 sets/ 155 x 5 sets
C. 210 (knee felt good!)
D 3+20
A – 185#. Still pulling early. Need to get back to working on form. Pulls at 235.
B – Tall Jerks at 95#. These were light, but had never done them before. 185# for jerks. Shoulders getting a little beat up between today and yesterday’s snatching.
C – 5×3 at 235. Very happy here. Probably could have gone a little more.
D – 4 + 2. Yuck.
A. all at 225# then 285# for pulls
B.Jerks at 200#
C. FS at 275# all sets
D. 4 Rnds
Started the day with PT. lots of work on neck and upper thoracic today
A) 65. Went light today because my back didn’t feel like going heavy
B) tall at 65, jerks at 105
C) 105 – sets of 3
D) 4 – thrusters at 55, subbed ring rows.
Did a little double under work after
A. upto 235# then pulls @ 300#
B. 5 x 2 jerks @ 225#
C. 5 x 3 FS @ 275#
D. No metcon Did the Garage Games master tour sunday and im kinda beat up
Hope you had fun over the weekend!
had a blast.the crossfit community is so much fun to be around..got to briefly meet perry siplon awesome person
Thanks Jamie – really enjoyed talking with you and watching you crush the workouts!
A. 40, 45, 60, 60, 65, 65 kg
B. Part 1 -60 kg, part 2- 85 kg
C. #220 x2 each set
D. 3+4 rx
3 rounds for quality:
200m run
45-60 secs hollow rocks and superman rocks
5-7 swings on rings
5 strict pull-ups
5-7 sotts press
A1. 147-155-160-165-170-175#
A2. 200-205-205#
B1. 85-95-105# (last set too heavy)
B2. 165-170-175-180-185#
C. 185-185-185-185-185# all 3 reps
D. 5 rounds + 8 thrusters (had to do this part on my own today
Good work getting this in on your own!!
Jerk Video
http://youtu.be/BiWbprdQ_UM
Thanks for uploading this Willie! Is there a reason you aren’t split jerking? I don’t mind power jerks but when the weight gets heavy, are you able to squat jerk it?
Hi Nichole. Not at all. I prefer Split Jerks but thought it was calling for Power Jerk since it wasn’t specified. Sorry, I can Split Jerk much more but just saw “Jerk” and assumed it was Power.
Willie
Yeah, always defer to split unless it says power! Thanks Willie!
Front Squat Video
http://youtu.be/kLMuejJHaF4
Conservative all lifts except FS to keep from re-irritating lower biceps.
A-Up to 195
A.1-245
B-Up to 95
B.1-Up to 185
C-245x3x2 and 265x3x3
D-4 rounds with all single drop C2B trying not to re-irritate biceps.
A1. 205# x 2/225/235/245/250#
A2. 300#
B1. 155# x 3
B2. 240 x 2/245 x 2/255# (Video)
C. 350# x 3/ All 5 sets (Video)
D. 5+17
Great work on the conditioning portion! Upload those videos for me to check out!
Thanks Nichole! Videos are up…and sportin’ the Ole Josh Bridges T!
August 24 workout:
Mobility & Activation done.
A. 60/75/75/80/85# (next time, will start with 85#)
B1. 95/95/100/100/105/105/105/110#
B2. 125/125/135/135/135#
C. Set 1: 95# – 16 – 6 / Set 2: 95# – 13 – 5 / Set 3: 95# – 10 – 4
D. Done; used 12# DBs for flys