Clean & Jerks

Warmup:
10 pvc pass thrus
15 pvc overhead squats
25 kettlebell swings (1 pood)
12-15 reps of clean and jerk clinic

Strength:
Take 15 minutes to find 1RM on clean and jerks

95/135/155/175/185/205/215/225F

My 1RM was 215# and I appear to be stuck at this weight after reviewing previous posts.  I failed at 225# a number of times.  I think I can get it if I can just get under it.

WOD #1:  "Clean & Jerks"
Using 80% of the above 1RM, perform 3 Clean and Jerks a Min each Minute for 9 Min(Rx)

80% of 215# = 172#.  I used 175# because it was easier to build.

WOD #2:  "Row 1000 meters"
Row 1000 meters for time.

Time 4:15 - I used damper setting 6 and kind of took my time.

Fight Gone Bad

Warmup:
rode bike to box from work (approx 1.75 miles)
10 pushups
10 squats
5 sumo deadlift high pulls (75#)

WOD:  "Fight Gone Bad"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Results:

Wall Ball          30/12/13

SDHP              20/12/10

Box Jumps       20/10/10

Push Press       20/10/20

Row                13/8/9

Total 217 reps

Biked 8 miles home

Jump & Run

Warmup:
jog half mile
squat clinic

Strength:
5 sets of squat complex (do not put down barbell b/w reps)

• 1 power clean
• 1 hanging squat clean
• 1 front squat
• 1 split jerk

1. 65#
2. 95#
3. 135#
4. 155#
5. 155#

WOD:  "Jump & Lunge"
10 minute AMRAP of:

• 10 over the box jumps (20")
• 10 walking lunges (45# bumper plate overhead)

5 rounds plus 5 jumps = 105 total reps