Clean & Jerk 1-1-1
Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
Advanced RX: Clean & Jerk 1-1-1 & FT: Clean & Jerks, Rows and Clean & Jerks
FT: Clean & Jerks, Rows and Clean & Jerks
For time:
20 Clean & Jerks (135#/95#)
Row 1000m
20 Clean & Jerks
Team WOD: Power Clean : 1 Rep Max & Rows, Push-ups
Team WOD: Power Clean : 1 Rep Max
Record your best Power Clean 1 Rep Max lift.
Share a bar as a team of 2. You have 10 Min. to find a 1RM Power Clean.
FT: Rows, Push-ups
As a Team of 2 Complete 4 rounds for time of:
250m Row
Max Reps Push-ups
* Partner A will row 250 meters while partner B will complete as many push ups as possible.
Post total time and push ups completed per partner.
BTWB
Audible on the Team WOD this AM. Sometimes things just don’t sound right after you wake up from an Open WOD.
“Beauty Beyond Strength” with Stacie Tovar – [video]
Bench Press 3-3-3
Bench Press 3-3-3
Bench Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 3-3-3 & 3 RFT: Squat Cleans and Box Jumps & Sit-up (abmat)
3 RFT: Squat Cleans and Box Jumps
3 rounds for time of:
10 Squat Cleans (135#/95#)
20 Box Jumps(24″/20″)
Post total time.
Sit-up (abmat) : 100 Reps for Time
For time:
100 ABMAT Sit-ups
BTWB
Tomorrow is 15.3. See below for the RX and Scaled version and plan accordingly. One note: there is a tiebreak time that is to be recorded after each set of 100 DU’s is completed. Make sure if you are judging you read the PDF link below!
Note the scaled version has a 9 foot target for both men and women for wall balls. Also the scaled for women’s WB is 10#.
“Workout 15.3”
RX’d and Teens 16-17:
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots (20#/14#) to 10 and 9 feet
100 double-unders
Post rounds and reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
Scaled:
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots (20#/10#) both to 9 feet
200 single-unders
For complete workout standards, video and scorecard click here.
Watch archive footage of Julie Foucher and Lauren Brooks on Workout 15.3 on the CrossFit Games site.
“The Wall Ball” – [video]
Hang Squat Snatch 1-1-1-1-1 & 12-9-6-3: Power Snatches and Burpees
Hang Squat Snatch 1-1-1-1-1
Hang Squat Snatch 1-1-1-1-1
* Choose high hang, mid hang or low hang (above knee) position.
12-9-6-3: Power Snatches and Burpees
12-9-6-3 reps, for time of:
Power Snatch (155#/105#)
Burpee
BTWB
Reminder: Thursday there is no 6am class (moved to Monday’s during the Open).
Come in at 5pm Thursday to watch the Open 15.3 WOD announcement featuring Julie Foucher and Lauren Brooks.
Photo of Jeremy by Rob W.
Handstand Push-ups
Handstand Push-ups & FT: 400m, Rope Climbs, Push Press
Handstand Push-ups
Every 1 min for 5 mins complete:
5 Handstand Push-ups
* Kip or Strict or deficit. Or complete HSPU Practice (Box Pike, AbMat, negatives, strict press)
FT: Run 400m, Rope Climbs, Push Press
For time:
Run 400m
6 Rope Climbs 15 ft
21 Push Press (115#/75#)
Run 400m
4 Rope Climbs 15 ft
15 Push Press
Run 400m
2 Rope Climbs 15 ft
9 Push Press
* Scale 2 Supine Rope Climb to 1 Rope Climb
A strong grip and solid foot lock is required for a rope climb. Use that time after your WOD to work on developing your foot lock and leg wrap (make sure you wrap your calf/shin).
This Thursday remember there is no 6am class (moved to Monday’s during the Open). Come in at 5pm to watch the 15.3 announcement. Hopefully CF gets their stream fixed as it wasn’t our TV but their crappy feed!
Congrats to Adam for passing the Advanced RX Test tonight.
Front Squat 5-5-3-3-1-1-1 & AMRAP 15 mins: Muscle-ups, Wall Balls and 200m
AMRAP 15 mins: Muscle-ups, Wall Balls and 200m
Complete as many rounds as possible in 15 mins of:
3 Muscle-ups
15 Wall Balls (20#/14#)
Run 200m
* Scale 5 Ring Dips each round (for 3 MU)