WOD Blog
 | Wed, Nov 25 2020 |  |
| Wed Nov 25 2020 | Wise Men | Wed Nov 25 2020 Clean and Jerk Complex | Wed Nov 25 2020 Recovery Bike or Row |
Wed Nov 25 2020
(No Results Tracked)
2:00 run bike or row
banded pull aparts overhead and front
banded pass throughs
wall pec stretch
wall splits
couch stretch
With Coach:
5 clean deadlift
5 clean grip high pulls
5 tall cleans
5 strict press
5 push jerks
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Wise Men
(Rounds)
'Wise Men'
AMRAP 3:00:
3 Power Cleans 135/95 95 / 65
3 Front Squats
3 Push Jerks
... Rest 3:00
AMRAP 3:00:
3 Power Cleans 155/105 115 / 85
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:00:
3 Power Cleans 185/135 135 / 95
3 Front Squats
3 Push Jerks
Score: rounds + reps for each amrap
| Clint | 5+2 4+2 3+2 Rx+ | | | Marcus | 4+8 3 1+6 Rx+ | | | Blake S | 7 5+4 4+1 Rx | | | Lori | 7+2 5+1 4+1 Rx | | | Kevin M | 5+7 4+6 3+2 Rx | | | Kelila | 4+3 2+6 2+1 Rx | | | Steve L | 3 3 2 Rx | | | Kerop Ma | 6 5+3 3+1 | 75# | | Scott Ande | 5 5 4 | 85# | | Payton | 4+3 4 4 | scaled | | Spencer | 4 3+3 2 | scaled |
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Wed Nov 25 2020 Clean and Jerk Complex
(Weight)
On the 20:00, we'll start our next part.
On the 20:00... Clean and Jerk Complex
7:00 to Build to a Heavy Complex:
1 Power Cleans
3 Front Squats
1 Split Jerk
Stimulus
- Following 'Wise Men', we have the opportunity here to touch some heavy reps.
- In the Open, and in many competitions for that matter, we have seen this format (met-con *into* heavy lift).
- Let's build to a heavy, but the true stimulus is *familiarity*. Let's learn how we move under such circumstances. Awareness of where we are at/what we're capable of is always key.
- Purely as a reference point, a strong range to finish your complex at is between 77-83%.
| Clint | 235 Rx | | | Marcus | 225 Rx | | | Blake S | 195 Rx | | | Kevin M | 165 Rx | | | Spencer | 165 Rx | | | Steve L | 155 Rx | | | Lori | 135 Rx | | | Payton | 125 Rx | | | Kerop Ma | 115 Rx | | | Scott Ande | 105 Rx | | | Kelila | 105 Rx | |
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