01.13.2013

Warm-up Drills
I. Run 800m
II. 12-9-6 reps each of:
Medicine Ball Cleans
Push-ups (CFGS)
III. Mobility

Impact/Focus: Clean & Jerk 1RM
Clean & Jerk 1-1-1-1-1RM

Notes: Work up to a heavy/PR single rep Clean & Jerk, progressing in load with increments representing no more than 10-15% of your most recent 1RM record. Rest a minimum of 1:00 between attempts. The Clean is received in the full squat position, athletes may choose between Split Jerk or Push Jerk.

Post sets/reps to comments.

“Bennett”
Complete 10 Rounds of the following for time, where each round is against a 2:00 running clock:
10 x Pull-ups
10 x Air Squats
10 x Clapping Push-ups
10 x KB Swings (32/24kg)

Notes: Each round is against a 2:00 Running Clock (This WOD is 20:00 in total length). Any time left on the clock after each Round’s workload is complete is earned rest time… Today it truly pays to be a winner.
Athletes may go a full 10 Rounds, but this is a survival of the fittest format of training where only those that make the cutoff time will proceed.
Scaling: 5 Rounds for time as a traditional time priority CF WOD.

Post scores to comments.

Skill Development
For quality:
30 x Knees-2-Elbows/Toes-2-Bar

About Samy

www.CrossFitNewHampshire.com
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4 Responses to 01.13.2013

  1. Peter says:

    “M.E. Clean & Jerk” : 135#
    “Bennett”: 7 Rounds in 15:09 + 845m

  2. Kerri says:

    Clean & Jerk: 140# That’s a 15# PR for me.
    Bennett: 10 rounds in 19:50. I modified with ring rows and Russian KB swings though to accommodate my slightly injured shoulder.

  3. Josh G. says:

    C & J – 135#

    Bennett – 5rds in 12:32 and row 1480m

  4. Jen B. says:

    “M.E. Clean & Jerk”: 120#, kinda sorta maybe not max effort.

    “Bennett”: 10rds in 19:43, HRPU subbed for clapping PUs.

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