Archives

Skills:

• Clean & Jerk technical work

Workout:

In 10 minutes, row 1k and perform a 1RM clean & jerk in the remaining time.

Your score is the weight lifted subtracted from your rowed time in seconds. Lower scores are better.

[youtube]http://www.youtube.com/watch?v=_EUcV1hX3S4[/youtube]

Strength:

• Clean and Jerk: 1RM

Workout:
3 rounds for time:

• 800m run
• 20 cleans (65/45 lb)

Strength:

• Ring dips: 5×5

Workout:
“Running Grace”
5 rounds for time:

• 6 clean and jerks (135/95 lb)
• Run 400m

Strength:

• Find your 3RM clean and jerk. The bar should touch the ground between reps but you cannot rest (bar comes off ground immediately)

Workout:
“Lynne”
5 rounds for max reps, rest as needed between rounds:

• Bodyweight benchpress
• Pullups

Strength/Skill:

• Zercher squat 5-5-5-3-3-3

Conditioning

• 200m run
• 21-15-9 clean & jerk
• 42-30-18 double unders

Workout of the Day:
Skills:

• Strict muscle-up/kipping mucle-up/muscle-up transition (depending on strength and skill level)

Workout:
For time:

• Men: 4000 lb, ground to overhead anyhow (cumulative)
• Women: 2500 lb, ground to overhead anyhow (cumulative)

Athlete must select the weight to put on the bar and the movement to use (the clean and jerk is recommended, however the athlete can also choose the snatch, or a deadlift, reverse curl and press, or any other combination of movement that brings the weight from the ground to overhead). The product of the weight on the bar an the number of repetitions must equal 4000 lb for men or 2500 for women.

Skill/Strength:

Clean & Jerk 5 – 5 – 5

WOD:

• 400m run
• 20 Double unders
• 400m run
• 40 Double unders
• 400m run
• 60 Double unders
• 400m run
• 40 Double unders
• 400m run
• 20 Double unders

CrossFit Santa-Clara Week 14 Challenge:

In a six minute window, row 1000m and perform a max weight squat clean and jerk. Your score is the weight on your clean and jerk subtracted from your row time (in seconds).

For example, if you row a 3:30 1000m, and clean & jerk 225 lbs, your score is (30+3×180) – 225 = -15

The lowest score wins.