Tag Archives: Jerk

ACF Crazy Nights

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Taken from Atomic Crossfit’s Crazy Nights WOD.

Starting with an empty bar, warm up with 3 rounds of

  • 3 x Hang Power Clean
  • 3 x Pause Front Squats ( 2 second pause at bottom)
  • 3 x Squat Cleans

Then every 90 seconds for 15 minutes (10 rounds) complete:

  • 1 x Hang Squat Clean
  • 1 x Squat Clean
  • 1 x Jerk

Work up to a heavy set.

Take 5 minutes to warm up deadlifts, then AMRAP in 8 minutes:

  • 8 x Deadlifts (185/125)
  • 8 x Bar Hop Burpees
  • 8 x T2B

Results: For warm up did 45-65-80lbs.  Then 95-105-115-120-125-130-135-140-145-150lbs.  Metcon 4 rounds plus 2 reps.

Weighted Pullups and Dumbbell Bench Press then Grace

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EMOM for 12 minutes (6 rounds of each)

  • Even Minute – 3 x Weighted Suppinated Grip Pullups @ 15kg
  • Odd Minute –  10 x Dumbbell Bench Press @ 20kg per hand

Then for time do

  • 30 x Clean and Jerk (Push Press/Push Jerk) @ 115lbs

Results:  Metcon in 6:34 (compare to November 29, 2016)

C&J then Two 8 Minute AMRAPS

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Take 15 – 20 minutes and work up to a heavy Clean and Jerk.

Part A – Complete as many rounds and reps as possible in 8 minutes of:

  • 40 x Double-Unders
  • 20 x Hand-Release Push-Ups
  • 10 x Pull-Ups

Rest 4 minutes, and then…

Part B – Complete as many rounds and reps as possible in 8 minutes of:

  • 20 x Box Jumps (24″/20″)
  • 15 x Toes to Bar
  • 10 x Ring Dips

Results:  For the C&J got up to 150lbs (68kg).  Part A did 3 rounds plus 48 reps.  Part B did 2 rounds and 25 reps.