First you clean it, then you jerk it

3
Oct

First you clean it, then you jerk it

Strength – Establish a 3RM Power Clean and Jerk

10-9-8-7-6-5-4-3-2-1 reps
Power Cleans (135/95# or 70% of today’s 3RM)
Push Jerk

*13 min time cap

Rob Brockbank - one of our 25+ teachers at CFM

Rob Brockbank – one of our 25+ teachers at CFM

54 Responses

  1. Valerie Arseneau

    Mob + half WU

    Group WU and Mob

    Strength Clean and Jerk
    3x 55 – 65 – 70-70-70
    Stuck at 70 as my technic was sloppy today. I can typically do more.

    WOD @ 55
    10:09.

    Forgot to tap my wrist and I paid for it. Overall pretty good. Next tap use tap so I can cut back on the rest time.

  2. Mobility
    WU x 1
    500m row 1:46

    Group WU

    Find 3RM Power Clean & Jerk
    65-75-85-95(hang)-105(hang)

    WOD: 10-9-8…3-2-1
    – Power Clean (scaled to Hang Power Clean) @ 80#
    – Push Jerk

    Time: 8:25

  3. Francis Lavoie

    Mobility
    WU x 1
    Group WU + Prep

    Strength
    Find 3 rep max
    Power clean and jerk

    Made it to 95 but technique for PJ was bad worked on it with 85#

    WOD: 13 min cap

    10-9-8-7-6-5-4-3-2-1
    Power clean at (70% of 3RM) done @ 65#
    Push Jerk

    Time 7:21

    1. Lora

      Great job on the WOD! Super fast!

      As for the Push Jerks, I struggled with them for a year and a half (some days I still have issues). It can be a difficult move to master, but you are heading in the right direction.

      Keep working hard on your technique. Don’t worry about going heavy. It will be worth it in the end.

  4. Blake

    Mob / WU x 1
    Group WU

    Power Clean & Push Jerk x 3
    115 – 130 – 155 – 165 – 170
    Last two sets were pretty ugly…not locking out arms on landing and general yuckiness.

    10-9-8-7-6-5-4-3-2-1
    Power clean at 115#
    Push Jerk

    Time: 10…something I think.
    Can someone check my time please?

    Definitely a mental challenge. Great coaching Lora!

  5. Chantal L.

    WU x 1 + Barbel warm up

    Power clean + Jerk
    3×86, 3×95, 3×105, 2×115, 2×115 (I failed the 3rd rep on 115 twice)

    WOD
    10-9-8-7-6-5-4-3-2-1
    Power Clean (90#)
    Jerk

    13:08 …. sooo I was suppose to have 80# on the bar and ended up with 90 because someone told me to put 2×10# so I could dump it. Evil eyes looking at Daph!!!!! πŸ˜› Just kidding… My morning math is not sharp.

  6. Vanessa Champion

    Mobility + WUx1
    Group work
    Punched myself in the nose with the bar during WU. Ouch! Haha. That’ll teach me to get my face out of the way

    3RM 70#

    WOD: 10-9-8-7-6-5-4-3-2-1
    Power clean
    Push jerk
    50#

    Time: 9:33

  7. Julie J

    Mob
    WU X 1
    Group Warm up

    Strength – Power Clean and Jerk
    40-45-50-55

    WOD

    10-9-8-7-6-5-4-3-2-1
    Power Clean
    Push Jerk
    @ 40 #

    Time: 10:16

  8. Shane Hayes

    Mobility
    Wu x 1
    Group Wu and prep with bar
    Strength power clean and jerk
    135 x 3/ 155 x 3/ 175 x 3/ 185 x 3/ 195 x 3
    Wod : 10-9-8-7-6-5-4-3-2-1
    Cleans, then jerks
    Rx’d got one push jerk on the 3’s. 102 reps Shoulder was a little uncooperative on this one couldn’t leave the bar in the rack position for the jerks it would cramp up. So I did way more cleans than necessary… Great work 6 amer’s and great class Marie!

  9. Maddy

    Oooh! I would have liked this one!

    I figured that I would stop in and say hi! This is day 3 post knee surgery and things are going well so far. Hopefully things will keep progressing well and i’ll be able to come to the gym sooner than later.

    πŸ™‚

    1. Lora

      Thanks for the update Maddy. I hope the healing process goes QUICKLY. At CrossFit, we do everything “for time”, remember?? LOL

      We miss you!!!

  10. Gillyon

    warmup
    power clean and jerk (3) 65-75-85-95-105

    WOD @ 75lbs
    7:41
    Felt like I sandbagged this one. Was not intense during the 10 – 6s.
    Should have went faster or heavier. Next time

    Thanks Kevin!

  11. Heather S

    Mob, WU x 1, foam roll, lacrosse ball
    Group prep
    Power clean & jerk 3’s
    65-80-95-105-115

    Wod @ 80#
    12:5?

    In the 6’s and 5’s I was so sure I wouldn’t finish under 13 mins I asked Lora to grab the stop watch (I hoped I’d have enough left and be close enough to keep going). Managed to get it done under the cap but wow was that killer.

    How is it that a time cap is always both too long and not long enough… (If Plato was a crossfitter no doubt he asked this too πŸ™‚ )

  12. Rob Brydges

    Wux1 &dips
    Strength. Power cleans jerk x3
    135-145-155-165-170×1+1
    WOD. 10-9-8-7-6-5-4-3-2-1
    Power clean & Jerks (135lbs)
    12:30. 115lbs
    Rob Brydges

  13. Maria

    Strength Clean & jerk x 3
    65-75-85-95-105
    Thanks for the video Amanda! Pick up needs some work.

    WOD @ 75#

    Time = 10:33

    Tough! I took lots of breaks, just couldn’t move faster :).

  14. mob wux1
    group wu

    strength clean & jerk x 3
    65-85-95-105-115-125

    wod
    10-9-8-7-6-5-4-3-2-1

    power clean 90#
    push jerk

    went light weight
    forearm not fully healed

    time 8:45

  15. Amanda

    Strength: clean & jerks
    3x 65-85-95-105-115

    WOD with 70# (I rounded down from 80#, I’m in the tail end of a chest cold and didn’t want to push too much)

    9:50

  16. Ryan

    Mobility
    WUx2
    Group WU & Prep

    Strength: Clean & Jerks
    3x 65-65-75-80-85-90-95-100

    WOD with 70# for 10&9, 65# for the rest πŸ™

  17. Jeff L

    Mobility
    WU X 1
    Group WU

    Power Clean and Jerk X 3

    135-155-175-195

    WOD Rx’d – 9:50

    Round of 10 and 7 to 1 of Jerks done unbroken.

    Great class Coach Jeff!!

  18. CAM

    Mobility
    WU X 1
    Group WU

    Power Clean and Jerk X 3

    135-155-175

    WOD Scaled @ 115

    Time: 11:30 +/- 1 sec.

    Boy Oh boy! That was tough! I think the sets from 7-5 were the worse, I was already burning and still felt like I couldn’t see the finish line. Thanks for the push Coach Jeff and Amanda!

    Great class Coach Jeff.

  19. Kimmy

    Mob + WU
    Group WU
    Strength- find 3RM for Clean+Jerk
    95-115-135-145
    Stopped there. My arms were gassing out fast
    WOD
    109-8-7-6-5-4-3-2-1
    Power Cleans 95#
    Jerks
    Time: 8:08 Rx
    Went balls out first set for 10’s then realized that wouldn’t last long so I kept a nice steady rythmn with shrt breaks.

  20. Jeremy L

    Mobility
    Group wu

    Clean and jerk x3 with Jeff L
    135-155-175-195

    Wod @135
    10-9-8—2-1
    Cleans
    Push Jerk

    Time : 11:34
    Nice race Jeff I’ll get you next time!

    Thanks for letting me in the 645 Jeff fun class!

  21. Steph L

    Mobility
    WUx2

    Group mobility/ technique

    Strength:
    Clean & Jerk

    55,65,75,80,85×3

    WOD: @ 60#

    10-9-8-7-6-5-4-3-2-1

    -Clean
    -Push Jerk

    Time: 9:15

  22. Craig H

    Mob
    Wux1
    500m row 1:48:3
    Group wu and prep
    Strength 3rm
    115,135,155,175pr for 3rm

    Wod 13 min cap
    Power clean #125 first round #115 remaining rounds
    Push jerk same
    Completed the 6’s and 5 cleans

    Doing a few push jerks in strength have been no problem but throw them into a wod and I struggled big time. I found out why wrist where getting sore though and can fix it :). Can only get better going forward.
    Thanks for all the help tonight working on these Jeff.

  23. Jen C

    Mob + Wup x1
    Group Wup + Prep

    Strength: Clean + Jerk
    3 x 35, 40, 45, 50, 55 (did more sets here as Jeff gave some great tips on form), 60

    WOD: 13 min time cap
    10-9-8-7-6-5-4-3-2-1
    Power Clean (45lbs)
    Push Jerk

    Time = 12:15 (went slower due to working on form)

  24. Mobility
    WUx1 + some foam rolling (still working out the pain from Monday’s squats)

    Group UP

    Strength – Clean & Jerk x3
    65 – 70 – 75 – 80 – 85 – 90

    WOD @ 65#
    Time: 11:10

  25. Kevin Mack

    Mobility
    WUx1

    Group WU

    Strength – Power Clean & Jerk x3
    95-115-135#

    WOD @ 95# (13 minute time cap)
    Time: DNF (made it two cleans into the round of 3)

    400m run

  26. Tom L

    Mob
    WU X 1
    Group Warm up

    Strength – Power Clean and Jerk 3 RM
    65-75-85-95-105#3RM (PR)

    WOD

    10-9-8-7-6-5-4-3-2-1
    Power Clean
    Push Jerk
    @ 75 # went down to 65 after 7 jerks

    Time: 11:26

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