WOD Blog
 | Fri, Jun 12 2020 |  |
| Clean and Jerk Technique | Clean and Jerk | Double Knot | Bike Row Recovery |
Clean and Jerk Technique
(Weight)
Clean and Jerk Technique
4:00 on clock
Alternating On the Minute x 4 (2 Rounds):
Odd: 3-Position Squat Clean
Even: 1 Pausing Push Jerk + 1 Pausing Split Jerk
58% 62% of 1RM Clean and Jerk
3-POSITION SQUAT CLEAN
• The 3 position are:
• High Hang (Pockets)
• Hang (1 Inch Above Knee)
• Floor (Bar Resting on Ground)
• These 3 positions are the checkpoints we are looking to pass through during this movement
• These 3 reps are designed to be completed unbroken without any resetting of the hands on the ground
PAUSING JERKS
• Pause for 2 seconds in the catch portion of each lift
• The pauses are there to help you feel out a balanced position through the feet and legs in both movements
3-Position Squat Clean: https://www.youtube.com/watch?v=7cJGR-JDZC0&feature=youtu.be
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| Clint | 135 Rx | | | Bailey | 124 Rx | | | Kevin M | 115 Rx | | | Lori | 95 Rx | |
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Clean and Jerk
(Weight)
Clean and Jerk
10:00 on clock
On the Minute x 3:
Minute 1: 1 Squat C & J @ 76%
Minute 2: 1 Squat C & J @ 80%
Minute 3: 1 Squat C & J @ 84%
Then take 6:00 to build to a Heavy Single
| Clint | 260 Rx | | | Daniel St | 205 Rx | | | Kevin M | 185 PR Rx | | | Bailey | 155 Rx | | | Jacob F | 150 Rx | | | Lori | 145 Rx | | | Scott Ande | 145 Rx | | | Bryson | 125 Rx | | | Misty | 105 Rx | |
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Double Knot
(Time, Rx+)
WOD 'Double Knot'
For Time:
50 Double Unders
15 Chest to Bar Pull-ups RX+ 9 BMU
15 Squat Cleans 135/95 (95/65)
50 Double Unders
9 Chest to Bar Pull-ups RX+ 6 BMU
9 Squat Cleans 135/95 (95/65)
50 Double Unders
6 Chest to Bar Pull-ups RX+ 3 BMU
6 Squat Cleans 135/95 (95/65)
| Clint | 10:10 Rx+ | | | Kevin M | 12:50 Rx+ | | | Lori | 11:05 | Rx 55+. And purple band bmu |
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Bike Row Recovery
(Check In)
Bike/Row Recovery
2 Rounds, Not For Score:
3:00 Light Pace
2:00 Moderate Pace
1:00 Fast Pace
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