Rowing Clinic

16
Dec

Rowing Clinic

We are pleased to offer an intensive 2 hour clinic will take you through all the intricacies of rowing. This is great for beginner and advanced athletes. And perfect timing before Row-uary begins. The session will cover the following:
-Rower anatomy
-Phases and common faults
-Positional drills
-Pacing drills
-Additional tips
-Practical test with personalized video analysis and drills to correct
The clinic will run (or row) December 29th from 7-9pm. Space is limited to 12 people. You can register here – https://crossfitmoncton.com/more/events/

Clean and Jerk – build up to a heavy single

“God Rest Ye Merry Gentlemen”

AMRAP in 14 minutes
7 Deadlifts
7 Hang Squat Cleans
7 Push Jerks

Weight is 60% of your clean or jerk (the lesser of the two)

Every round must be unbroken. If the bar rests on the ground, you must start that round over.

Compare to Dec.21/14

IMG_7582

36 Responses

  1. Clean and Jerk – build up to a heavy single
    up to 115# felt good and heavy enough for today.

    “God Rest Ye Merry Gentlemen”

    AMRAP in 14 minutes @ 75#
    7 Deadlifts
    7 Hang Squat Cleans
    7 Push Jerks

    5 rounds + 3 cleans.

    Wow mentally tough WOD! Great job 6am’ers!

  2. Greg D

    Clean and Jerk – build up to a heavy single
    #95-115-125-135-145-155- fail @ 160

    AMRAP in 14 minutes
    7 Deadlifts
    7 Hang Squat Cleans
    7 Push Jerks
    Weight is 60% @ 95#

    Every round must be unbroken. If the bar rests on the ground, you must start that round over.
    4 complete rounds unbroken plus 7 deadlifts

    Thanks Patrick for the tips this morning.

  3. Ange

    Shoveled half the driveway to get to the gym…

    Clean and Jerk – build up to a heavy single
    up to 125#

    “God Rest Ye Merry Gentlemen”

    AMRAP in 14 minutes @ 75#
    7 Deadlifts
    7 Hang Squat Cleans
    7 Push Jerks

    7 rounds + 3 cleans.

    Then I had to shovel the rest of the driveway…..

    Great morning so far 🙂
    Thanks Patrick

  4. John

    Mob, WU, 10 thrusters 45#
    Group mob
    Bar WU

    Clean & Jerks
    95 – 105 – 115 – 125
    Cleans felt good (thanks Kevin for the tips), but jerks were getting rough on the shoulders, so rounded down for WOD weight.

    WOD @ 70#
    AMRAP 14 minutes
    7 deadlift
    7 hang squat clean
    7 push jerk

    8 rounds 10 reps

    Holy tough on the grip! Great WOD

  5. WUx1 + 15 thrusters

    Clean and Jerk – build up to a heavy single
    95-115-135-145-155-160

    AMRAP in 14 minutes
    7 Deadlifts
    7 Hang Squat Cleans
    7 Push Jerks
    Weight is 60% @ 95#

    7 rounds + 6 HSC
    Dec 21 2012 had 85# and score was 8 rounds + 3 HSC

    Great work morning peeps!

  6. Crystal

    Open gym

    7 Deadlifts
    7 Hangpower cleans
    7 Jerks

    7rounds …disgusting.

    Thanks for the tips Karen, this was a tough one to do solo.

  7. Hannah

    M+WU+ 10 thrusters
    Group mob

    Clean & Jerk
    55-75-85-95-105-115lb (PR 🙂 )

    “God Bless Ye Merry Gentlemen”
    AMRAP in 14 min
    7 deadlift 65lb
    7 HSC
    7 push jerks
    *Rounds must be unbroken

    Total: 5 rnds + 4 HSC

  8. Frankie

    Wux1 + group wu

    clean and jerk x1
    135-155-175-195-215

    WOD
    Amrap 14 min @ 105lbs
    7 dead lifts
    7 hang squat cleans
    7 push press

    total: 4 rounds + 4 HSC

    PR of 10#. did this WOD back in 2012 with 95# and got 6 rounds + 7 DLs
    my grip strength needs a lot of work

  9. Janet

    M WU 10 thrusters
    Group mob

    Clean & Jerk
    55-60-65-70-75-80

    “God Bless Ye Merry Gentlemen”
    AMRAP in 14 min
    7 deadlift 50#
    7 HSC
    7 push jerks
    *Rounds must be unbroken

    Total: 5 rnds 4 deadlifts

  10. Marcel

    Clean and Jerk – build up to a heavy single

    Got to 145# & just worked on Push Jerk form.

    “God Rest Ye Merry Gentlemen”

    AMRAP in 14 minutes @ 95#
    7 Deadlifts
    7 Hang Squat Cleans
    7 Push Jerks

    5 rounds + 5 cleans.

    Mentally challenging grip killer.

  11. Clean and Jerk – build up to a heavy single

    Got to 155#

    “God Rest Ye Merry Gentlemen”

    AMRAP in 14 minutes @ 85#
    7 Deadlifts
    7 Hang Squat Cleans
    7 Push Jerks

    5 rounds + 1 clean.

    Thanks for the Birthday Burpees everyone. Thanks for coaching Amanda!

  12. M+ 54 effing birthday burpees
    Group mob

    Clean & Jerk
    35# – 45# – 50# – 55# (PR)

    “God Bless Ye Merry Gentlemen”
    AMRAP in 14 min
    7 deadlift 35#
    7 HSC
    7 push jerks
    *Rounds must be unbroken

    Total: 5 rnds + 7 HSC

  13. Steph L

    Clean & Jerk 55-65-75-85-95-105-115

    WOD: AMRAP 14Min
    -7 Deadlifts
    -7 Squat Clean
    -7 Push Jerk @ 65#
    Unbroken rounds

    Total: 7Rounds 7DL

    Great Class!! Thanks Kevin

  14. Cara

    clean & push jerk
    up to 150# – PR for push jerk, theoretical 1RM was 140# and had never tested it.

    WOD @ 90#:
    3 rounds at 7min mark and then had to stop because of the arthritis in my hand, womp womp..I was all seized up lol. Even with doing half the wod I was sufficiently dead and probably should have scaled my weight down to a lower percentage.

  15. Clean & Push Jerk to 185# (failed at 195…couldn’t get under the bar)

    WOD: AMRAP 14Min
    -7 Deadlifts
    -7 Squat Clean
    -7 Push Jerk @ 105#
    Rounds must be unbroken

    That was gross.

  16. Heidi

    Build up to max squat clean + Jerk
    55-65-75-85-95-105(F)-100

    105# is doable, but lost balance & then my head got in the way.

    WOD @ 60# – 7 Rounds + 3 Hang Power Cleans

    Grip on the hang power cleans was killer. By round 3, the push jerks we getting heavy.

    Tough WOD, but LOVED this one. 🙂

  17. Mel G

    Clean and jerk (X1) – build up to heavy
    35-55-85-95-105-115-125-135 (failed the jerk)

    WOD – AMRAP 14 min

    @75# – 5 rounds + 15 reps
    (Last time – 6 rounds @ 70)

    That. Was. Horrible.!

  18. Baukje

    Clean and Jerk – Build up to Heavy
    55# – 65# – 75# – 85# – 95# – 105# (not pretty)

    WOD: AMRAP in 14 min (60% of C&J @60#)
    7 Deadlifts
    7 Hang Power Cleans
    7 Push Jerks
    * unbroken rounds (don’t put bar down between movements)

    Total: 6 rounds + 4 cleans

  19. Mob + 54 Birthday Burpees for K-Mac

    Clean & (Power) Jerk
    185-205-225-235-245(x)-245(almost)
    … missed jerk on both attempts at 245. It’s been a while since I’ve attempted heavy p.jerks.

    WOD @ 95# = 4 rounds + 1 DL
    … started a set at 135# but was too fried to use that weight. Switched to 95#, started again with 11 mins left on clock.

  20. 54 birthday burpees for Kevin M

    Clean and Jerk – Build up to Heavy
    *used a KB, with my right hand as overhead barbell movement is part of the 10% of movements that still bothers my wrist :(*
    30×5, 35×5, 40 x 3, 45×1, 50×1

    WOD
    AMRAP in 14 min (with a 30# KB, right hand)
    7 KB Deadlifts
    7 KB Hang squat Cleans
    7 KB Push Jerks
    * unbroken rounds (Cannot put the KB down between movements)

    Total: 7 rounds + 1 HSC

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