Wednesday 20121031 Workouts

Posted: October 30, 2012 by totactfit01 in Uncategorized

Pic Courtesy of CrossFit Photos





Work up to 80% of your 1RM on Clean and Jerk today.

If you do not have a 1RM, you will spend 10 minutes working up in weight to a weight you can handle for 3-4 reps.  That will be the weight you use for…

5 rounds of 2 reps (Full) Clean and Jerk

Sets start every 90 seconds

Focus on Consistency in your technique

Post weight used in sets to comments/

Video courtesy of CrossFit HQ.  Coach Burgener going over the Clean and Jerk.  Notice when Sage cleans the weight up and stand fully, before she jerks the weight she gives the bar a small bump to adjust her hands into a better position.  As you go up in weight, this move will be essential to give you a better shot at getting your jerk.  Today, I would like each of you to work the split jerk.  As Coach Bergener mentions you are basically landing in a quarter lunge with feet between hip and shoulder width.  To get a feel for that, step into a long lunge.  Now, back your front foot about 6 inches.  This where you should land.  Just remember, once you dip and drive to get that bar moving up, get your body down under that bar FAST!


“Halloween Leg Hell”

Complete Twice: 

1min Body Weight Front Squat

30 Sec Rest

1min Ball Slams 25/12

30 Sec Rest

1min Burpee Box Jumps 24/20

30 Sec Rest

score=total reps

Enter score to comments/

Cash Out

10 Strict Hand Stand Push Ups – or one minute Hand Stand hold

10 Strict Toe2 Bar



Clean And Jerk:

Spend 20 minutes Working to a new 1RM

Suggest you do sets of 5,5, 3, 3, 2, then go on singles until you hit a new 1RM

Enter highest successful 1 Rep to comments/


“Halloween Leg Hell”

Complete Three Times:Score=total reps

1min Front Squat 225/155 (or body weight if that is heavier)

30 Sec Rest

1min Ball Slams 30/20

30 Sec Rest

1min Burpee Box Jumps 30/24

30 Sec Rest

Enter score to comments/

Cash Out:

10 Strict HSPU

10 Strict Toe2 Bar

  1. Ben Yates says:

    Clean & Jerk 1×225 PR*

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