Clean and Jerk Ladder

28
Jun

Clean and Jerk Ladder

Practice C&J

AMRAP in 20 min (which really means a 20 min cap)
15 Clean and Jerks (135/95#)
Rest 1 min
15 Clean and Jerks (155/115#)
Rest 1 min
15 Clean and Jerks (185/135#)
Rest 1 min
15 Clean and Jerks (225/155#)
Rest 1 min
15 Clean and Jerks (245/175#)
Rest 1 min
15 Clean and Jerks (265/185#)

Scaled option #1:
95/65
115/85
135/95
155/115
185/135
225/155

Scaled option #2:
Start at 50% and add 5% each set

Partner WOD with Blake and Christine

Partner WOD with Blake and Christine

30 Responses

  1. Elba

    Practice C&J x3
    75-85-95

    WOD
    Scaled option 1.5, I was doing option 1 but my math in the morning is not great and round 4 instead of 115 I did 105 so for round 5 I only did 125lbs.

    Total: 74 reps

    Love this WOD, great class this am 🙂

  2. Mobility
    WU x 1 + 15 KBS (35#), 15 Supermans
    Group Mobility

    Practice C&J
    55-65#

    AMRAP in 20 min (Scaled Option 1)
    15 Clean and Jerks (65#)
    Rest 1 min
    15 Clean and Jerks (85#)
    Rest 1 min
    15 Clean and Jerks (95#)
    Rest 1 min
    15 Clean and Jerks (115#)
    Rest 1 min
    15 Clean and Jerks (135#)
    Rest 1 min
    15 Clean and Jerks (155#)

    Total: 45 reps, 115# wasn’t happening this morning.

    Cashout: 800m run

    Thanks for the help Shane. Good job everyone!

    1. Greg

      Good job this morning Kelly, way to stick with it this morning at #115. Love the intensity. Also thanks for pushing everyone on the run afterwards great motivation!

  3. MARK D

    MOB + WU + 15 KBS + 15 Supermans
    Group MOB

    Practice C&J

    AMRAP in 20 min
    Scaled option #1:
    15 Clean and Jerks (135/95#) – 95#
    Rest 1 min
    15 Clean and Jerks (155/115#) – 115#
    Rest 1 min
    15 Clean and Jerks (185/135#) – 135#
    Rest 1 min
    15 Clean and Jerks (225/155#) – 155#
    Rest 1 min
    15 Clean and Jerks (245/175#) – 185#
    Rest 1 min
    15 Clean and Jerks (265/185#) – 225#
    REPS = 48

  4. Kevin

    Went with Rx’d. I figured I get to 225, but didn’t know how far.

    55 reps (10 into 225#)

    135 – steady
    155 – triples
    185 – doubles
    225 – slow singles

    Very happy with that. Thanks for the class Shane.

  5. Jackie

    WU x 1 + 15 kbs + 15 supermans

    C&J movement practice

    WOD
    Option 3
    15 reps @ 50
    15 reps @ 55
    15 reps @ 60
    15 reps @ 65
    6 reps @ 70

    Total: 66 reps

    Sweaty one! Thanks for the class Shane!!

  6. WOD scale option #1 = 75 reps
    95 – 0:00-1:30 (1:30)
    115 – 2:30-4:07 (1:37)
    135 – 5:07-7:40 (2:33)
    155 – 8:40-13:00 (4:20)
    185 – 14:00-19:30 (5:30)
    225 – nope!!

    Here are my times if that helps evening classes, last set was lifting about every 20 seconds, could’ve pushed a little more but consistency on lift was 99% on point today.

  7. WOD Rx:
    60 reps

    My goal was the make it at least 5 reps in to the round @ 155# and I finished it at 19:56, I was so excited! This was my favorite WOD yet 😊

  8. Mobility
    WU x 1 + 15 KBS (35#), 15 Supermans
    Group Mobility

    AMRAP in 20 min (Scaled Option 1)
    15 Clean and Jerks (65#)
    Rest 1 min
    15 Clean and Jerks (85#)
    Rest 1 min
    15 Clean and Jerks (95#)
    Rest 1 min
    15 Clean and Jerks (115#)
    Rest 1 min
    15 Clean and Jerks (135#)
    Rest 1 min
    15 Clean and Jerks (155#)

    Total: 49 reps

  9. Gilles

    mob wux1
    + 15 KBS +15 superman
    group mob
    pratice C&J
    AMRAP IN 20 MIN
    15 C&J rest 1 min
    65#
    75#
    80#
    85#
    90#
    100#
    time 17:25

  10. Bre

    AMRAP in 20 min (Scaled Option 2)
    15 Clean and Jerks (65#)
    Rest 1 min
    15 Clean and Jerks (75#)
    Rest 1 min
    15 Clean and Jerks (85#)
    Rest 1 min
    15 Clean and Jerks (95#)
    Rest 1 min
    15 Clean and Jerks (105#)
    Rest 1 min
    15 Clean and Jerks (115#)

    81 reps ([email protected]#)

    Had a pretty active day kept a light pace

  11. Melanie M

    Practice C&J

    AMRAP in 20 min (which really means a 20 min cap)
    15 Clean and Jerks (50)
    Rest 1 min
    15 Clean and Jerks (55)
    Rest 1 min
    15 Clean and Jerks (60)
    Rest 1 min
    15 Clean and Jerks (65)
    Soo 60 reps..
    I need another ‘Clean clinic’.. something is just not computing in my little brain!!
    Otherwise I felt like a rock star doing the split jerks!!!

  12. Buy-in 5k bike ride

    Open Gym

    WOD Option #1
    95# – 0:00-2:23 (2:23)
    115# – 3:23-6:15 (2:52)
    135# – 7:15-12:33 (5:18)
    155# – 13:33-20:00 (6:27) (completed 12 of these)

    Total reps – 57

    Fun WOD. If I had it to do again I could finish the 4 rounds. Took too many breaks.

    Cashout – 5k bike home.

  13. Nick

    MOB WU X1 15 KBS 15 Supermans

    Group Mob

    Practice Clean Jerk

    WOD Option 2 (went too light, should have talked to coach Amanda prior to starting)
    55#
    60#
    65#
    70#
    75#
    80#

    Finished first round at 17:50

    Total reps – 98

    Note to future me, fix ugly part of clean.

  14. WOD @ 55#, 65#, 75#, 85#

    Total 60 reps at 11:50. Was going to keep going at 85# because my wrist felt tight, got 6 more reps in until I decided it was silly to keep going. My wrist was hurting from the tightness at that point. Happy with that, and happy my wrist held up that many reps. Recovery is slow, but better than nothinh!

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