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 thoughts on “First you clean it, then you jerk it”

  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

    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

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

    Time: 8:25

  3. Mobility
    WU x 1
    Group WU + Prep

    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

    Power clean at (70% of 3RM) done @ 65#
    Push Jerk

    Time 7:21

    1. 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.

    2. Amazing time Francis. I think I was still in the 7’s when you yelled time and I thought I was hallucinating!!

  4. 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.

    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. 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)

    Power Clean (90#)

    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.

    1. Glad it’s not just me with the morning math issues! Amazing job at 90# Chantal. It nearly killed me at 80#!

  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

    Time: 9:33

  7. Mob
    WU X 1
    Group Warm up

    Strength – Power Clean and Jerk


    Power Clean
    Push Jerk
    @ 40 #

    Time: 10:16

  8. 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. 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.


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

      We miss you!!!

    2. Yayyyy knee fixed! Hope you have a great recovery! You will certainly be pushing those weights once you do πŸ™‚

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

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

    Thanks Kevin!

  11. Mobility
    Warm up x 2
    Wo d @ 40
    Time: 11:03
    Cash out: stretches and 800 m run!

    Great coaching Marie Noelle!

  12. Mob, WU x 1, foam roll, lacrosse ball
    Group prep
    Power clean & jerk 3’s

    Wod @ 80#

    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™‚ )

    1. You found an extra gear at the end. It was impressive to watch you dig deep and finish strong! Very proud of you! πŸ™‚

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

  14. Strength Clean & jerk x 3
    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 :).

  15. mob wux1
    group wu

    strength clean & jerk x 3


    power clean 90#
    push jerk

    went light weight
    forearm not fully healed

    time 8:45

  16. 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)


  17. Mobility
    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™

  18. 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

  19. Mobility
    WU X 1
    Group WU

    Power Clean and Jerk X 3


    WOD Rx’d – 9:50

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

    Great class Coach Jeff!!

  20. Mobility
    WU X 1
    Group WU

    Power Clean and Jerk X 3


    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.

  21. Mob + WU
    Group WU
    Strength- find 3RM for Clean+Jerk
    Stopped there. My arms were gassing out fast
    Power Cleans 95#
    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.

  22. Mobility
    Group wu

    Clean and jerk x3 with Jeff L

    Wod @135
    Push Jerk

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

    Thanks for letting me in the 645 Jeff fun class!

  23. Mobility

    Group mobility/ technique

    Clean & Jerk


    WOD: @ 60#


    -Push Jerk

    Time: 9:15

  24. Mob
    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.

    1. overall your movement looks good, its just a few small fixes/tweaks that will have you cracking these off in wods in no time!

  25. 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
    Power Clean (45lbs)
    Push Jerk

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

  26. 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

  27. Mobility

    Group WU

    Strength – Power Clean & Jerk x3

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

    400m run

  28. Mob
    WU X 1
    Group Warm up

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


    Power Clean
    Push Jerk
    @ 75 # went down to 65 after 7 jerks

    Time: 11:26

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