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
Amanda
Great picture, Rob!
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
Blake
You were flying through it Francis! Great work!
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.
Heather S
Amazing time Francis. I think I was still in the 7’s when you yelled time and I thought I was hallucinating!!
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!
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!!!!! 😛 Just kidding… My morning math is not sharp.
Valérie Arseneau
lol!
Heather S
Glad it’s not just me with the morning math issues! Amazing job at 90# Chantal. It nearly killed me at 80#!
Gillyon
Awesome! 🙂
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
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
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!
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.
🙂
Amanda
Nice to hear from you Maddy, get well soon!
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!!!
Ginette
Really happy to hear that your recovery is going well Maddy 🙂
Helen
Yayyyy knee fixed! Hope you have a great recovery! You will certainly be pushing those weights once you do 🙂
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!
Maria
That’s an excellent time Gillyon!!
Lora
Holy fast! How could you possibly consider that sandbagging? LOL
Ginette
Mobility
Warm up x 2
Wo d @ 40
Time: 11:03
Cash out: stretches and 800 m run!
Great coaching Marie Noelle!
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 🙂 )
Lora
You found an extra gear at the end. It was impressive to watch you dig deep and finish strong! Very proud of you! 🙂
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
Adam Pridham
Please cancel my 5:45, won’t be able to make it (I messaged Kevin). Thanks 🙂
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 :).
Power Clean & Jerk 3-3-3-3-3
135-185-195-205-215 (3RM PR for C&J)
WOD Rx = 11:17
Jack
3 RM clean and jerk
135,155,175,195×2,190×3
Wod:
11:15 RX’d
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!!
Lora
Nice work Jeff! Great time 🙂
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.
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.
Amanda
holy shit Kim. Nice work!
Lora
Way to go Kimmy! I knew you were gonna kill it! 🙂
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!
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
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.
jeff
overall your movement looks good, its just a few small fixes/tweaks that will have you cracking these off in wods in no time!
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)
Jen C
The tips made a great difference Jeff – much appreciated. Thank you 🙂
Amy
Mobility
WU
Group WU
Strength Clean and Jerk x3 40-45-50-55-60
WOD @ 40#
11:13
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
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.
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
Great picture, Rob!
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
You were flying through it Francis! Great work!
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.
Amazing time Francis. I think I was still in the 7’s when you yelled time and I thought I was hallucinating!!
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!
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!!!!! 😛 Just kidding… My morning math is not sharp.
lol!
Glad it’s not just me with the morning math issues! Amazing job at 90# Chantal. It nearly killed me at 80#!
Awesome! 🙂
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
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
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!
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.
🙂
Nice to hear from you Maddy, get well soon!
Thanks for the update Maddy. I hope the healing process goes QUICKLY. At CrossFit, we do everything “for time”, remember?? LOL
We miss you!!!
Really happy to hear that your recovery is going well Maddy 🙂
Yayyyy knee fixed! Hope you have a great recovery! You will certainly be pushing those weights once you do 🙂
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!
That’s an excellent time Gillyon!!
Holy fast! How could you possibly consider that sandbagging? LOL
Mobility
Warm up x 2
Wo d @ 40
Time: 11:03
Cash out: stretches and 800 m run!
Great coaching Marie Noelle!
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 🙂 )
You found an extra gear at the end. It was impressive to watch you dig deep and finish strong! Very proud of you! 🙂
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
Please cancel my 5:45, won’t be able to make it (I messaged Kevin). Thanks 🙂
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 :).
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
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
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 🙁
What was your time 🙂
d’oh! Glad I checked this a few days later, 11:49! Thanks Amanda!
Mob + WUx1 (strict pullups, dips, k2E)
Group Mob/WU
Power Clean & Jerk 3-3-3-3-3
135-185-195-205-215 (3RM PR for C&J)
WOD Rx = 11:17
3 RM clean and jerk
135,155,175,195×2,190×3
Wod:
11:15 RX’d
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!!
Nice work Jeff! Great time 🙂
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.
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.
holy shit Kim. Nice work!
Way to go Kimmy! I knew you were gonna kill it! 🙂
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!
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
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.
overall your movement looks good, its just a few small fixes/tweaks that will have you cracking these off in wods in no time!
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)
The tips made a great difference Jeff – much appreciated. Thank you 🙂
Mobility
WU
Group WU
Strength Clean and Jerk x3 40-45-50-55-60
WOD @ 40#
11:13
3RM of power clean and jerk @95
Workout
10-9-8-7-6-5-4-3-2-1
Power cleans
Jerks
Time:8:51
Wod with 65
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
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
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