Watch this!

AMRAP in 7min of:
5 Clean and Jerk (135/95#)
10 Squats
15 Kettlebell Swings

Lots of people are still having trouble with the push jerk. I’m still seeing push presses in workouts that call for jerks. Please watch this video and spend some time practicing it before the workout today.

*Video by AgainFaster

[vimeo=http://vimeo.com/698361]

52 thoughts on “Watch this!”

  1. CFWU x 2…PWr Cln instead of Pull Ups
    Strength – 3’s
    Front Squat
    85-105-120-130-140 (2 & 1F)

    WOD
    AMRAP 7 min
    5 Cl & Jrk 95#
    10 Squat
    15 KBS 35#

    3 rds plus 10 squats

  2. CFWU x 2 (sub power clean for pull ups)

    Strength x 1

    Front Squat 135-145-155-1790-180PR by 15# 🙂

    WOD – AMRAPS in 7 minutes

    5 clean & jerks 135 lbs
    10 squats
    15 KBS 53 lbs

    Did 3 complete rounds **

    ** Idiot me only cleaned the weight for the first two rounds, thanks for the heads up Owen, then jerked it for the last round. You’d think watching the video this morning would have made me clue in!

    Cash Out — plank for 1:30

  3. CFWU x 2 sub power clean practice for pull ups and HSPU (green+green band) for pushups
    Back squat 3’s
    135-155-185-205 Bar on the shoulders felt horrible.
    WOD Rx’d -> 4 rounds

  4. CFWU x 2 sub power clean practice

    Back squat x 5’s
    135-155-175-195

    WOD
    5 clean & jerks 135 lbs
    10 squats
    15 KBS 40lbs

    Getting ever so close on a strict pull-up…mid september it’ll be done. Good job 7 am crew…all 3 of ya.

  5. I DID IT!! I DID IT!! i completed my first 1/2 ironman yesterday!

    ultimately the goal was to finish it, but i did have a 6 hour time frame in mind…

    swim 1900m: 41:38
    T1: 4:04 (it was a crazy run almost 500m straight up from lake to transition!)
    bike 88km: 3:07:10
    T2: 1:26
    run 21km: 2:08:05

    total time: 6:02:42 YAY!!

    i’m VERY happy with my result! the bike and run course were SUPER hilly and holy hell it was HOT yesterday! i got a lovely farmers tan 🙂 one of the best parts was the boys dousing you at the two aid stops on the run with ice cold water sponges! and of course my mom, sister and jane (CF F’ton) there cheering me on each lap around. thanks guys!

    did i mention that was my longest run in about 7 years (the last time i did a 1/2 marathon)?! i did a 12km last weekend to prepare for this.

    1. Woohooooooo Krista!!!! That’s fantastic 🙂 I can’t wait to hear more about it. You ROCK girl 🙂

    2. thanks guys! i had lots of fun, and a bit of pain… but hey, we’re all used to that right?! 🙂

    1. Way to go Krista!!
      I’m new to CrossFit and I don’t think we’ve met but that is my goal for next year. Except I want to do the Olympic Tri.
      I would like to pick your brains one of these days concerning this.

      Congratulations!!!

      1. sure thing Gabriel! i’m new to tris this year and did 3, my first was olympic, then a sprint, then the 1/2 yesterday. i’ll try to help or answer questions as best i can, i’m still learning how this whole game works too. hope to meet you soon.

  6. WOW – I am really feeling those 200 Thrusters this morning 🙁 Those squats should be super fun this afternoon!

  7. Just got a last minute rendez-vous can’t make it for 415 🙁 might be able to go later not sure. this look like a fun one too

  8. CFWU x 2 (sub cleans for RRs)
    Stretching back

    Strength 5’s Back Squat
    45-95-115-135-185 out of time

    WOD Amrap 7min:
    5 C+Js 95
    10 squats
    15 KBS 35
    ————–
    3 Rds + 8KBS

    Cash out Plank 1:30 (45-30-15)

    Stretching back
    Back not feeling good today…

  9. Warm up x2
    Strength Front squat 3-3-3-3-3-3
    155-185-205-225-245-260pr for reps!

    WOD
    WOD Amrap 7min:
    5 C+Js 135
    10 squats
    15 KBS 53

    5 rounds and 1 clean n jerk. :/

    was going to do an afternoon wod but I decided to come home and get everything organized for school!

    Two a day tomorrow!

  10. warm up x2

    strength shoulder press x5
    95-105-115-120(4)-120(2)

    WOD amrap/7mins
    5 clean/jerk 135#
    10 squats
    15 kbs 53#
    Total: 2 rounds + 12 kbs

  11. One arm Deadlift (left arm) 1RM –> 135-155-165-175-185(failed…. grip was the problem)

    Modified WOD –> AMRAP 7 min of:
    5 One arm kettlebell C&J (53#)
    10 Squats
    15 KBS (53#)

    3 rds + 11 KBS

  12. CFWU x 2

    Strength – Back Squat
    3-3-3-3-3
    135-160-185-205-220

    WOD – AMRAP in 7min of:
    5 Clean and Jerk 135#
    10 Squats
    15 Kettlebell Swings 53#

    3 Rounds and 2 C&Js

    1:30 Plank done in 3 sets

  13. Warm up x2
    Strength snatch x5 45,50,55,65

    WOD AMRAP 7 mins

    5 clean and jerk 65#
    10 squats
    15 kbs 25#

    2 rounds 12 kbs

    cash out 1:30 plank…which took me 7 mins to do 🙁

  14. CFWU x2

    Push Jerk x5
    95-115-135-145-155

    WOD: AMRAP 7 min
    5 Clean & Jerk
    10 Squats
    15 KBS @53

    3 rounds + 1 C&J

    1:30 Plank cashout

  15. Press 1-1-1-1-1

    6×65 – 85-90-95-105(f)-105(f)

    WOD: AMRAP 7 min
    5 Clean & Jerk (135#)
    10 Squats
    15 KBS (53#)

    2rds + 1 KBS

    Nice Press PR Johan!

  16. WU x 2

    Overhead Squat 3RM
    45×5
    55-65-75-85(PR-reps)-90(f)-90×1(failed set)

    WOD – AMRAP in 7 min. of
    5 C & J (75#)
    10 Squats
    15 KBS (35#)

    3 rounds 😀

    1:30 Plank

    Nice to workout with everyone at 6:30! 🙂

  17. WU x 2

    Shoulder Press
    5-5-5-5-5
    45-50-55-60-65

    WOD: AMRAP in 7min
    5 Clean and Jerk (65)
    10 Squats
    15 KBS(dumb bell) (20)

    3 rounds and 5 CJ

    cashout: 1:30 Plank

    Great job everyone!

  18. Warm Up x 2

    Push Jerk x 3 Reps.
    55-60-65-70-75

    WOD: AMRAP in 7 minutes
    5 Push Jerks 80#
    10 Squats
    15 KBS 35#
    3 Rounds + 4 Push Jerks

    Congrats Krista on the 1/2 ironman…you are an Iron Woman!!!

  19. WU x 2 Power cleans subbed for pullups

    Strength = Dead lifts x 5
    5-5-5-5-5
    175-195-215-235-250 PR for reps

    WOD: AMRAP in 7 minutes
    5 Push Jerks 95#
    10 Squats
    15 (one arm) KBS 35#

    3 rounds 5 KBS. I totally thought after the first round I’d have 4 rounds easy… well… not so easy.

    Great work 6:30 crew!

  20. Strength x1
    Deadlift work up to 260lb

    WOD
    amrap in 7 min
    5 clean and jerk at 95lb
    10 squats
    15 KBS 35lb

    4 rounds + 5c&j + 10 squats

    Good job on the 1/2 ironman Krista, way to go!!!!

  21. Krista, you were just awesome on Sunday…loved cheering you on and watching you..man you are strong! ..you know what’s next? :o)

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