Tag Archives: Clean

Strict Presses then C&J and Reverse Lunges

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Every 2 minutes for 12 minutes

  • 5 x Strict Press @ 65%
  • 3 x Strict Press @ 75%
  • 1 x Strict Press @ 85%
  • 5 x Strict Press @ 75%
  • 3 x Strict Press @ 85%
  • 1 x Strict Press @ 95%

Then a Street Parking WOD from last week. For time

  • 10 x Clean and Jerk @ 95lbs
  • 8 x Front Rack Reverse Lunge (R+L=2 reps)
  • 9 x Clean and Jerk
  • 8 x Front Rack Reverse Lunge
  • 8 x Clean and Jerk
  • 8 x Front Rack Reverse Lunge
  • 7 x Clean and Jerk
  • 8 x Front Rack Reverse Lunge
  • 6 x Clean and Jerk
  • 8 x Front Rack Reverse Lunge
  • 5 x Clean and Jerk
  • 8 x Front Rack Reverse Lunge
  • 4 x Clean and Jerk
  • 8 x Front Rack Reverse Lunge
  • 3 x Clean and Jerk
  • 8 x Front Rack Reverse Lunge
  • 2 x Clean and Jerk
  • 8 x Front Rack Reverse Lunge
  • 1 x Clean and Jerk
  • 8 x Front Rack Reverse Lunge

Results: Strict Press 95-110-120-110-120-130-135lbs. Metcon 18:22. Nice WOD.

Cleans then Russian Twists and TRX Knee Tucks

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Spent time working on my Clean skills after watching this Instagram post.

Then 3 rounds of the following complex

  • 3 x Hang Squat Clean
  • 3 x Squat Clean

Then 5 rounds of

  • 1.1.1 x Squat Clean, pause and reset between reps

Then two 4 minute, 20/10 Tabatas, rest as needed between.

  • Tabata 1 – Russian Twist @ 14kg
  • Tabata 2 – TRX Knee Tucks

Results: Foot movement was good with lighter weights, with heavier weight noticed that only my right foot moved. I also widened my grip so that the bar sat higher in my hip crease rather than on my upper thigh. Power Cleans and Cleans 65-75-85lbs. Squat Cleans 95-115-135-155-160lbs.

Clean and Jerk then Run

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Using an empty bar, 3 rounds of

  • 3 x Hang Clean
  • 3 x Front Squat
  • 3 x Strict Press
  • 3 x Squat Clean

Rest as needed between rounds

Take 20 minutes and work up to a heavy

  • 1 x Clean and Jerk

Then 3 rounds for time

  • Run 400m
  • 8 x Clean @ 65% of max from above
  • 8 x Hand Stand Pushups

Results: C&J – 175lbs. Metcon 13:31. Handstand Pushups were really weak, could only manage sets of 3 unbroken. Also, would have been about 60 seconds faster but was attacked by a giant playful Berner Sennenhund who thought running with me would be more fun than going for a walk with his person.

Crossfit Open WOD 20.4 (scaled)

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This is the very close to the official scaled version of this WOD.

For time ( 20 minute time cap )

  • 30 x Box Jumps
  • 15 x Clean and Jerk @ 65lbs
  • 30 x Box Jumps
  • 15 x Clean and Jerk @ 95lbs
  • 30 x Box Jumps
  • 10 x Clean and Jerk @ 115lbs
  • 30 x Box Step Ups @ 30lbs
  • 10 x Clean and Jerk @ 135lbs
  • 30 x Box Step Ups @ 30lbs
  • 5 x Clean and Jerk @ 155lbs
  • 30 x Box Step Ups @ 30lbs
  • 5 x Clean and Jerk @ 185lbs

Results: Total 169 reps (ended at 9 x C&J @ 135lbs). Did all power cleans and push press. Tried one Squat Clean but with all the box jumps and step ups, my legs were not much help anymore. Didn’t need a full split jerk at 135lbs. The only difference with the published version of this WOD is that I used a 30lb sandbag for the Step Ups, the actual WOD uses a 20lb medicine ball.

Clean and Press then Run, KBS and Thrusters

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Warm up

  • 30 Second Lat Stretch each Side
  • 30 Second Couch Stretch each Side
  • 30 Second Perfect Stretch each Side
  • 10 x Passthrus
  • 10 x Leg Swings Forward/Back and then Side Each Leg

Then 2 rounds with empty bar

  • 5 x Muscle Clean
  • 5 x Strict Press
  • 5 x Front Squat
  • 5 x Squat Clean

Every 2 minutes for 12 minutes working to a heavy single

  • 1 x Squat Clean and Push Press

Then 5 rounds for time

  • Run 200m
  • 30 x Kettlebell Swings
  • 20 x Thrusters @ Empty Bar

Results:  Clean and Press 115-135-145-155-160-165lbs. Metcon: 19:03.