Clean and Jerks

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 5 clean and Jerk. (2 rds x 45/35, 1 rd x 95/65)

Strengths

• 2 x 5 @ 45/35
• 1 x 5 @ 95/65
• 1 x 3 @ 135 / 85
• 1 x 2 @ 185 / 115
• 5 x 3 (work set)

For Time

• 15 Clean and Jerks (115/90)
• 30 Cal Assault Bike
• 15 Clean and Jerks. (115/90)

We may change this to a partner workout.

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 5 clean and Jerk. (2 rds x 45/35, 1 rd x 95/65)

Strengths

• 5 Deadlifts (135/95)
• 5 Deadlifts (135/95)
• 5 Deadlifts (185/115)
• 3 Deadlift (225/ 155)
• 3 Deadlift (315 / 215)
• 2 Deadlift (365 / 240)
• continue with incremental 2 or 1-rep warm-up sets until
• 1 x 5 work set

15, 10, 5, 10 ,15 for Time

• Clean and Jerk (95/65)
• Box Step-overs

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 Air Squats
• 5 Push-ups
• 5,5,3 Hang Cleans -> 45/35, 95/65, 135/95

Strength – Deadlifts

• 2 x 5 (135/95)
  • 5 Dips after each set
• 1 x 5 (225/ 155)
  • 5 Dips
• 1 x 3 (275 / 195)
  • 5 Dips
• 1 x 2 (315 / 220)
• 1 x 5 ( work set)

3rds for Time (18 min cap)

• 500m Row
• 20 Clean and Jerks. (135/95)
• 500m Row
• 10 Cleans and Jerk (165/ 115)
• 500m Row
• 5 Clean and Jerks (185/130)

10 min DL/C & J Warm Up

5 rounds (U go, I go) – Not for time.

• 5 x concentric-only deadlifts (find a challenging weight)
• 5 x High Box Jumps (high effort)
• 10 Ring Rows / Pull-Ups

Focus on Quality

10 min AMRAP

• 10 clean and jerks (95/65)
• rest 1 min
• 10 clean and jerks (115/80)
• rest 1 min
• 10 clean and jerks (135/95)
• rest 1 min
• max reps of (165/115)

Based on Quarterfinals Workout 4

10-Min Warm-Up/Set-up

8 Min Alt EMOM

• min 1: 25 Wall Balls (20/14)
• min 2: 12 Lunges

2 minutes of Rest

8 Min Alt EMOM

• min 1: 5 / 3 little tire flips
• min 2: 20 Big Tire Step Ups

2 minutes of Rest

8 Min Alt EMOM

• min 1: 8 KB Clean and Jerks (53s / 35s)
• min 2: 15 Air Squats

21-minutes Clean and Jerk

• The clock will be set for 14 rds of 1.5 minutes
• Establish a Max Clean and Jerk

Alternate workouts

• Once you hit a max, drop to 80+% and complete 1 or 2 lifts for the remaining RDs
• If you don’t want to C&J, pick a rep count to complete every 1.5 minutes for a different lift
  • Deadlifts
  • Cleans or Hang Cleans
  • Snatches
  • Front Squats
  • Kettlebell Swings

3-9-15-21-15-9-3 (15 min cap)

• Deadlifts (205/145)
• Box Jumps (24″/20″)

15-minute Set-up/Warm-Up

• Warm-up clean and jerk
• Warm-up Sprint

Life’s a sprint, not a marathon!

6 rounds Every 4 minutes

• 200m Sprint
• 1 x heavy clean and jerk (80% 1 rep max)

Modified CrossFit WOD for the day

10-minute Warm-up/Set-up

15 min Clean and Jerk

• 5 x 45
• 5 x 95
• 3 x 135
• 2 x 165
• 5 x 3 x 185 (or until time runs out)

3 rounds for time

• 500m Row
• 12 Body Weight Deadlifts
• 21 Box Jumps / Box step-ups. (20″ box)

5 min Set-up/warm-up

15 minute Strength

• Establish a heavy Clean and Jerk

5-minute change over

Every 2 minutes for 20 minutes

• 50m Run
• 2 Hang Power Cleans (115/80)
• 3 Push Jerks
• 4 Toes-to-Bar
• 5 Push-ups

5 min Set-up/warm-up

30 min – E3MOM

• 1 x Clean and Jerk (start at 95/65 lb and add 10/5 lb per round)
• C2 Bike – Zone 2

Back Strength Bonus

5 Rounds

• 12 x Seated Rows (170/120 lb-> scales as needed)
• 12 x Reverse Hyper (50% of max back squat)