Clean and jerk

Tuesday 9.29.2015

Strength

15 min to find Heavy
Clean Pull + Clean Hang Pull + Clean

 

Conditioning

3 Rounds

400m Run
10 1 Arm DB Hang Clean and Press per side 40/30
*2 min Rest

Finisher
3 x ME Weighted V-up

Competition

3 Rounds
5 Clean and Jerks 135/95
5 Muscle Up

Beginners’

Strength
10 Minutes Clean Technique Work

Conditioning

4 rounds
200m Run
10 DB Clean and Press

Finisher
3 x ME V-Up

Tuesday 7.21.2015

CONDITIONING

Evil “Grace”:
30 Clean and Jerks 135/95*
5 Burpees at the top of each minute.

Tuesday 6.9.2015

wodSTRENGTH15 min to find Power Clean + Jerk + Power Clean + Jerk 

CONDITIONING 20 min EMOM: Even- 3 Power Clean 155/105 Odd- 15 Squats

Finisher 5 min Rotating Plank

COMPETITION Tabata Row *4 min rest* Tabata Row  

Tuesday 5.26.2015

wodSTRENGTH/SKILL15 min to find 2RM Full Clean

CONDITIONING Double “Grace” (light) 30 Clean and Jerks 95/65 *3 min Rest* 30 Clean and Jerks 95/65

Finisher 150 Russian Twist 

COMPETITION 5 min AMRAP: 3 Muscle Ups 1 Rope Climb 

Saturday 5.9.2015

wod CONDITIONING Team Grissabelle

6 Rounds: 10 Clean and Jerks 135/95 10 Power Snatch 135/95 *Work must be evenly divided. Each member must do 30 of each movement.

Sunday 5.3.2015

wod CONDITIONING 4 Rounds: 800m Run 40 Alternating 1-Arm DB Clean and Jerk

Friday 4.10.2015

wodSTRENGTHA. 15 min to find 5 RM Deadlift B. 3 x 15 Sumo Stance RDL with KB  

CONDITIONING Jumping “Grace”

5 Rounds: *6 Clean and Jerks 135/95 30 Double Unders

Finisher 3 x 30 Banded Good Mornings

COMPETITION *Do wod @155/115

Tuesday 2.10.2015

wodSTRENGTH20 min to find 1RM Clean and Jerk

CONDITIONING 10 min AMRAP: 200m Sprint 10 DB Hang Clean and Split Jerk R/L 40/30

Finisher 3 x 5 Turkish Get Up R/L

COMPETITION 8 x 3 Clean Pulls @105%

Saturday 1.17.2015

wod CONDITIONING Team of 2 60 CTB Pull Ups 60 Power Snatch 95/65 60 Power Clean and Jerk 95/65 *Work can be broken up any way

Tuesday 10.7.2014

wodSTRENGTH20 Min to Find 1RM Clean of Any Type

CONDITIONING 4 Rounds for Reps: 1 min Power Clean and Jerk 115/75 2 Min Rest

Finisher 3 x 20 Back Ext 3 x Seal Walks Down/Back

COMPETITION 4 Min AMRAP: 2 Muscle Ups 8 Jumping Squats 

Tuesday 9.9.2014

wodSTRENGTH15 min to find 1RM Power Clean and Jerk

CONDITIONING For Time: 1000m Row 50 Medicine Ball Thruster 20/14 30 Toe 2 Bar

Finisher 6 min Plank  

Wednesday 7.23.2014

wodSTRENGTH/SKILL10 min Clean and Jerk Work/Warmup 

CONDITIONING 10 Rounds: 3 Clean and Jerk 135/95 4 Pushups 5 Pull-ups

Post WOD 30 T2B 100 Russian Twist  

COMPETITION 3 Rounds (stay on the bar): 5 Strict Pull-ups 5 Kipping Pull-ups 5 Butterfly Pull-ups

Monday 5.19.2014

wodSTRENGTH/SKILL 15 min to work to Heavy power clean + strict Press

CONDITIONING

3 Rounds

400m Run 5 Power Clean 155/115 5 S2OH 155/115

Post WOD 40 GHD situps

COMPETITION

Heavy Halted Clean deadlift (hold above knee for 2 seconds) + Pull 6 x 2