Clean, Jerk, then Clean again

3
Apr

Clean, Jerk, then Clean again

Bring a Friend Day tomorrow!

BAD ASS RUCKING CLASS (3 spots left)
BAD ASS POWERLIFTING CLASS (4 spots left)

Push Jerk
Build up to WOD weight

MBC Review

50 Med Ball Cleans
25 Push Jerks (155/105#/70%)
50 Med Ball Cleans

This workout will punish poor form. If you squat on your toes, or try to use your arms too much, the heavy jerks will feel like they’ll never end. Those last cleans will need to be broken up. When you break, pick a time, and stick to your rest. Otherwise, there’ll be a lot of staring at the ball.

Ryan – male rookie of the Open

18 Responses

  1. Del

    Push Jerk
    Build up to WOD weight
    95-115-135-155
    50 Med Ball Cleans – 25 then 5s with short rest at top
    25 Push Jerks (155#) 9-7-5-4
    50 Med Ball Cleans
    8:05

    Thanks Kevin!

  2. WUx1 + CS

    Push Jerk
    Build up to WOD weight
    75-85-95- stopped and switch to Push Presses 95-85

    50 Med Ball Cleans
    25 Push Jerks (85#)
    50 Med Ball Cleans
    7:14

    Way to go 6 am peeps!

    Thanks Shane!

  3. Shawn Johnson

    MOB + WUx1

    Push Jerk
    Build up to WOD weight
    95-105-125-135

    50 Med Ball Cleans @20# Broke into sets of 10
    25 Push Jerks @135# (Broke into 2 sets of 15 and 10)
    50 Med Ball Cleans

    Time = 11:21

  4. Rob C

    Push Jerk
    Build up to WOD weight
    95-115-135-155
    MBC Review

    50 Med Ball Cleans
    25 Push Jerks (135#)
    50 Med Ball Cleans

    10:28

  5. Janet

    Push Jerk
    Build up to WOD weight
    55-65-75-80#

    50 Med Ball Cleans – 14#
    25 Push Jerks (155/105#/70%)- 80# 9-7-5-3-1
    50 Med Ball Cleans
    Time: 11:39

    Yuck

  6. amy hogan

    Open gym
    Spring fling practice with Blake

    WOD #3 – Jump Around
    With an 8min Cap. For time or Reps
    50 Double Unders
    40 Wall Balls
    30 Pull Ups
    *
    50 Double Unders
    40 Wall Balls
    30 Toes To Bar
    *
    50 Double Unders
    40 Wall Balls
    30 Pull Ups
    score: 305 reps(39 rep PR)

    WOD #6
    5 min clock. Ascending ladder of:
    With a running clock team performs the following with ladies starting:
    2 Alt Dumbbell Snatches Ladies, 2 Alt Dumbbell Snatches Men
    2 pull ups Ladies, 2 pull ups Men….
    4 Alt Dumbbell Snatches Ladies, 4 Alt Dumbbell Snatches Men
    4 pull ups Ladies, 4 pull ups Men….
    6/6 Alt DB Snatches
    6/6 Bar 6 pull ups.
    And so on until the end of the 5 min.

    total: 101 reps

  7. Remi F

    Push Jerk
    Build up to WOD weight
    95-115-125-135#

    MBC Review

    50 Med Ball Cleans (20#)
    25 Push Jerks (70%@120#)
    50 Med Ball Cleans

    13:20

    First 50 MBC were OK. I got stuck on the push jerks longer than anticipated because my legs were so stiff… and those last cleans were crappy.

  8. stephdh120

    Push jerks
    45-55-65-75#

    Med ball review

    Wod
    50 med ball cleans (10#)
    25 push jerks (65#)
    50 med ball cleans
    Time: 10.44

  9. Mario Richard

    Push Jerk
    Build up to WOD weight
    95-115-135

    50 Med Ball Cleans – 20#
    25 Push Jerks (155# or 70%) 135# 8-7-4-3-3
    50 Med Ball Cleans

    9:17

  10. Gilles

    mob wux1
    push jerk
    build up to WOD weight
    65-85-95-10
    MBC review
    for time
    50 med ball clean 16#
    25 push jerk 105#
    50 med ball clean
    8:38

  11. francis landry

    wux1
    group wu

    Push Jerk
    Build up to WOD weight
    95-115-135-155-155

    WOD
    50 Med Ball Cleans – 20#
    25 Push Jerks (135#)
    50 Med Ball Cleans

    time 9:50

  12. Push Jerk
    Build up to WOD weight
    55,65,75,85,95,105

    MBC Review

    50 Med Ball Cleans
    25 Push Jerks 85#
    50 Med Ball Cleans
    Alot harder than it looks! Form was off a bit sooo…
    10:57

Leave a Reply