Main Class:
“Tag Team Grace”
In Teams of 2, Complete the following for time:
90 Clean and Jerks (135#/95#)
* One partner works at a time and alternate reps. Split up the reps however you choose.
Advanced RX Class:
“2011 CrossFit Games Event 3”
Alternate the following for time:
5 Rope Climbs 15′
5 Clean and Jerks (145#/115#)
4 Rope Climbs
4 Clean and Jerks (165#/125#)
3 Rope Climbs
3 Clean and Jerks (185#/135#)
2 Rope Climbs
2 Clean and Jerks (205#/145#)
1 Rope Climbs
1 Clean and Jerks (225#/155#)
Alternate Option:
Alternate 5/4/3/2/1 reps of each for time:
Rope Climbs (15′)
Clean & Jerks (155#/105# for Rds. 1-3, then 185#/135# for rds. 4-5)
* One bar, athlete must change out weight themselves
Results
2011 Games Vault: Mens Rope/Clean, Heat 5 – video [wmv] [mov]
Clean and Jerk day for both classes! Congrats and welcome to Elliott, Holly, Eric F., Jill, Bill and Greg F. who all completed OnRamp this morning. Remember what it was like when you came to class that first week? If you see a new face, introduce yourself and please lend a helping hand. Bonus points for cluing them in on how OCD we (as in me and Michelle) are.
Great Split Jerk tips. Watching this I realize how much I have to work on. So should you.
National Champion Caleb Williams demonstrates Split Jerk from Steven Platek on Vimeo.