Posts Tagged ‘Clean and Jerk’
February 20, 2019
Warm Up:3rds1:00 Deadbug10 RDL – Build 8-6-4 Clean & Jerk (Hip-Hang-Full) (Build) Deadlifts (Build) Strength: DeadliftLevel 1: 1 x 5 (+10lbs)Level 2: 4 x 6 (Build)*Heavier than 2.8.2019* WOD: “Grace”30 Clean and Jerks (135/95)*Compare to 9.22.2017*
Read MoreFebruary 1, 2019
Warm Up:Before WB – 2min Row – Easy Pace2rdsPA Clean Warmup (Build):10 Superfriend + 4 FS Then EB Pullunders Then 3 position Squat Clean (Build) Strength: Squat CleanLevel 1: TechniqueLevel 2: Find a Heavy 3 Choose Your Own Adventure: WOD:3 Rounds:500m Row10 Clean and Jerk (135/95)*Compare to 2.2.2018* Flex:4 Rounds:8 seated DB Press (Build)8 Front…
Read MoreJanuary 2, 2019
Happy New Year Alpha family! The holidays are over and it’s time to get to work on making 2019 great. Excited to be a part of process. Let’s do this! Warm Up: 3rdsPA Clean Warmup (Build):10 Superfriend + 4 Front Squat Split Jerk FootworkThen 3 position clean + 3 Jerks (Build) Strength: Clean and JerkAll…
Read MoreDecember 19, 2018
Warm Up: 500m Row – Easy, before WB3rdsPA Clean Warmup (Build)2 Burpee Walkups4 Strict No Jump BurpeesThen 3 High Hang Squat Cleans + 3 Jerks – Build to heavy Strength: Squat Cleans All Levels: Sets of 3*Treat session as an opportunity to improve your technique. Weights should remain managable* WOD: “Home Stretch”7min AMRAP750m Row10 Clean & Jerk (155/115)MR…
Read MoreOctober 9, 2018
CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 1rd Cindy 3 Power Cleans + 3 Jerks (Build to working weight) WOD: “Athlete” 1- 10 Clean and Jerk (135/95) 1rd “Cindy” *Cindy – 5 Pullups, 10 Puhups, 15 Air Squats BodyFit: 261 Warm Up: Ankle Circuit 8min WAMRAP 20 Double Unders / Singles 10 Kip Progression…
Read MoreSeptember 7, 2018
Warm Up: 3rds 25 Double Unders / Practice 10 Scap Progression 5Â Box Jumps (AHighAP) 3 Cleans + 3 Jerks (Build) Trunk: 3rds 8/8 Getup Situp 12 Straight Leg Raises WOD: “7 Deadly Sins” Courtesy of CF Mt. Lebanon 10 C2B Pullups 20 T2B 30 Deadlift (185/135) 100 Double Unders (Lateral Hops) 30 Box Jumps…
Read MoreSeptember 5, 2018
Warm Up: Squat Prep 3rds PA Clean Warmup (Build to Thruster weight) 3-position Snatch 10 Thrusters WOD: “Adderall” Courtesy of CFNE 0-10min: 1 mile Run then MR Clean & Jerk (135/95) 13min-20min: 800m Run then MR Snatch (115/75) 23min-27min: 400m Run then MR Thruster (95/65)
Read MoreAugust 31, 2018
Warm Up: Overhead Prep 3rds PA Clean Warmup (Build) 2/2 Knee Hug Lunge Step Vert Flex Ext 5 Box Jumps (AHAP) Then 3 x 3 Clean and Split Jerk Strength: Clean and Jerk All Levels: 1RM *This is a test – go get a PR! Choose Your Own Adventure: WOD: 10/10 DB Snatch (50/35) 10…
Read MoreAugust 22, 2018
Warm Up: Coach Lead Overhead Prep PA Clean Warmup (Build) Split Jerk Footwork Double Under Practice Strength: Clean and Jerk Level 1: Technique Level 2: Heavy Double WOD: “Rodeo” 8min Clock 15 Clean and Jerk (135/95) 25 Double Unders (Lateral Hops) 10 Clean and Jerk (155/115) 25 Double Unders 5 Clean and Jerk (185/135) 25…
Read MoreAugust 14, 2018
CrossFit:Â Warm Up: 3rds Overhead Prep PA Clean Warmup (Build) 10/10 Lateral Over and Back Then Split Jerk Footwork Strength: Clean and Jerk Level 1: Technique Level 2: 3 x 3 (Build) *Compare to 7.11.18* Partner WOD: “A Cowboy and his horse” For Time 40 Cleans (135/95) 80 Lateral Hops 40 Push Jerks 80 Lateral…
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