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 – http://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
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!
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.
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
That’s a lot of rounds! Great job!
Machine !!!!
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
Hard wod !!!! Wow
Heavy clean and jerk
85,95,105, 110, 115,120, 125 failed
5 rounds 7 deadlifts @ 75
I was so hesitant to get back on that bar today. I’m happy you were in front of me, it was motivation to “pick it up!”
🙂
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!
WU x 1
Heavy clean and jerk
95-105-115-125-135
WOD
80lbs
=7 + 6 push jerk
Like this WOD, great job everyone 😉
WOW strong Elba!
Damn Mama! 🙂
Open gym
7 Deadlifts
7 Hangpower cleans
7 Jerks
7rounds …disgusting.
Thanks for the tips Karen, this was a tough one to do solo.
Sorry Hang Squat Cleans*
Up to 65 with my clean and jerk. Bad chronic pain day today so everything was light.
6 rounds at 40#
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
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
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
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.
in 2010 used same weight and got the exact same result.
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!
Happy Birthday Kevin, thanks for the burpees because it ended up being the best part of the clasd!
And thank YOU for doing them!
Squat cleans & push jerks: 65-75-85-95-105-115-120(ugly)-120(f)
WOD @ 75#: 5 rounds + 7 cleans
Clean and Jerk
235
WOD
6 round @ 135
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
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
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.
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.
Oh yeah, 6 rounds + 5 hang cleans
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. 🙂
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.!
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
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.
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