Strength WOD:
5/5/5
Clean and Jerk
* Strength Warm-Up for “Gwen”: 10 Min. max to prep unbroken C&J for 5 reps each.
Conditioning WOD:
For Load:
15-12-9 reps of
Clean and Jerk
Rules:
- Choose a weight
- Touch and Go only at the floor; no dumping (Rest only off the ground)
- No Re-grip allowed
- Rest as needed in between sets
- Use same load each set to be RX’d
Results
View this photo
View this photo
This WOD was an early mainstay in CrossFit prior to Grace or Isabel. It became “Gwen” and has always been a workout where the goal is to pick a load, stay unbroken and touch and go off the floor. It’s a much different training effect when you are forced to hold onto that bar or suffer a “foul”. This is harder than Grace. It’s common to start with a weight that is too heavy or hard to hold and going unbroken forces you to miss a lift and drop it. The benefit of a strength training workout like this is you learn your upper limits and test your technique.
“Fixing the Push Press” with Lily Crosgrove – video [wmv] [mov] [HD mov]
Kristan Clever at the USAW American Open – video
Archive CF footage of the 2009 Games Champ: Mikko Salo: Death by Clean and Jerk