Tag

clean and jerk

Wed 12/7/16

By | Benchmark, WOD | No Comments

Olympic Total

60 min to establish a 1RM in each of the two lifts in Olympic Weightlifting: the Snatch and the Clean & Jerk. The basic rules for each lift can be found HERE – please review them before you come to the gym.

Thu 12/1/16

By | 21-15-9, WOD | No Comments

Max Effort, Full Body:

Clean and 2 Jerks – 5 rounds, AHAP, on the 2:00

Conditioning:

21-15-9 Reps for time:
1 for 1’s (20/14)
Pullups (Chest to bar)
Burpee Box Jumps

Tue 10/11/16

By | AMRAP, Triplet, WOD | No Comments

Max Effort Upper:

(a) Wide Grip Bench Press – 5×3, AHAP, on the 2:00

(b) Strict Ring Pullups – 5 x max, during bench press rest

Conditioning:

AMRAP in 12 min:
7 Clean and Jerks (135/95)
7 Toes to Bar
7 Burpees

Mon 9/5/16

By | AMRAP, Team, WOD | No Comments

“Labor Day”

  • Teams of two
  • 1:30 per station, 30 sec transition
  • 3 Rounds for max reps

Station 1 – Wallballs (20#/14#) & Wall Sits
Station 2 – Clean and Jerk (135#/95#) & Barbell Hold
Station 3 – Pullups & Overhead Plate Hold (45#/25#)
Station 4 – Kettlebell Swings (53#/35#) & Kettlebell Hold
Station 5 – Double-Unders (both team members)

While one partner works the first movement, the other holds the second skill. Switch when the first person gets tired or the second partner breaks the hold. Score is total combined reps for both partners at all stations.

Mon 6/13/16

By | 21-15-9, Couplet, WOD | No Comments

Max Effort Lower:

Banded Deadlift: 3-3-3-3-3, AHAP, on the 2:30

Conditioning:

21-15-9 reps for time:

Clean and Jerk (115/75)
Burpees

*Before you come in to do today’s WOD read THIS ARTICLE, as it contains the secret to fitness you’ve been looking for. Read the whole thing (it’s not long), and then make the appropriate changes today. 

Wed 5/25/16

By | Benchmark, WOD | No Comments

Olympic Total

60 min to establish a 1RM in each of the two lifts in Olympic Weightlifting: the Snatch and the Clean & Jerk. The basic rules for each lift can be found HERE – please review them before you come to the gym.

FREE CLASS