Clean and Jerks


10-Min Warm-Up/Set-up


8 Min Alt EMOM

  • min 1: 25 Wall Balls (20/14)
  • min 2: 12 Lunges

2 minutes of Rest

8 Min Alt EMOM

  • min 1: 5 / 3 little tire flips
  • min 2: 20 Big Tire Step Ups

2 minutes of Rest

8 Min Alt EMOM

  • min 1: 8 KB Clean and Jerks (53s / 35s)
  • min 2: 15 Air Squats

21-minutes Clean and Jerk

  • The clock will be set for 14 rds of 1.5 minutes
  • Establish a Max Clean and Jerk

Alternate workouts

  • Once you hit a max, drop to 80+% and complete 1 or 2 lifts for the remaining RDs
  • If you don’t want to C&J, pick a rep count to complete every 1.5 minutes for a different lift
    • Deadlifts
    • Cleans or Hang Cleans
    • Snatches
    • Front Squats
    • Kettlebell Swings

3-9-15-21-15-9-3 (15 min cap)

  • Deadlifts (205/145)
  • Box Jumps (24″/20″)

15-minute Set-up/Warm-Up

  • Warm-up clean and jerk
  • Warm-up Sprint

Life’s a sprint, not a marathon!

6 rounds Every 4 minutes

  • 200m Sprint
  • 1 x heavy clean and jerk (80% 1 rep max)

Modified CrossFit WOD for the day

10-minute Warm-up/Set-up


15 min Clean and Jerk

  • 5 x 45
  • 5 x 95
  • 3 x 135
  • 2 x 165
  • 5 x 3 x 185 (or until time runs out)

3 rounds for time

  • 500m Row
  • 12 Body Weight Deadlifts
  • 21 Box Jumps / Box step-ups. (20″ box)

5 min Set-up/warm-up


15 minute Strength

  • Establish a heavy Clean and Jerk

5-minute change over


Every 2 minutes for 20 minutes

  • 50m Run
  • 2 Hang Power Cleans (115/80)
  • 3 Push Jerks
  • 4 Toes-to-Bar
  • 5 Push-ups

5 min Set-up/warm-up


30 min – E3MOM

  • 1 x Clean and Jerk (start at 95/65 lb and add 10/5 lb per round)
  • C2 Bike – Zone 2

Back Strength Bonus

5 Rounds

  • 12 x Seated Rows (170/120 lb-> scales as needed)
  • 12 x Reverse Hyper (50% of max back squat)

15 min Warm-up/Set-up


30 Min AMRAP (Teams of 3)

  • Ski Erg
  • 5 burpee pull-ups
  • 7 clean and jerks (115/80)
  • 9 Wall Balls (20/14)
  • 1 25m Overhead Med-Ball Carry (80/50)

Rules

  1. Teammate 1 starts on the Ski Erg, while teammate 2 starts on burpee pull-ups. Teammate 3 waits
  2. Once teammate 2 completes the clean and jerks, teammate 1 moves to burpee pull-ups, and teammate 3 moves to the ski-erg, starting the cycle.
  3. When teammate 2 finishes the overhead carry, they move to the ski-erg, and teammate 3 moves to the burpee pull-ups.
  4. A teammate cannot be passed.
  5. In case of a log jam, the skier must finish a minimum of 15/10 cals before advancing.
  6. The team with the most cals at the end of the 30 minutes is the winner.

Deadlift Strength Session

  • 2 x 5 @ 135/95
  • 1 x 5 @ 225/155
  • 1 x 3 @ 275/190
  • 1 x 3 @ 305/215
  • 1 x 2 @ 335/235
  • 1 x 5 @ 365/255

Scale weights accordingly

15 min Warm-Up / Set-up


Welcome Back! – For Time (30 minute Cap)

  • 20/16 Cal Row
  • 4 Rounds
    • 4 x Clean and Jerk (115/80)
    • 8 x Burpees
  • 2 minutes rest
  • 20/16 Cal Row
  • 4 Rounds
    • 4 x Hang Clean and Jerk
    • 8 x Wall Balls (20/14)
  • 2 minutes rest
  • 20/16 Cal Row
  • 4 Rounds
    • 4 x Front Squats
    • 8 x Push Jerks
  • 2 minutes rest
  • 20/16 Cal Row
  • 4 Rounds
    • 4 x Hang Snatch
    • 8 x 5m Shuttle Runs

20 min Clean and Jerk Practice

Exercises to focus on

  • Squat Cleans
  • Clean & Jerk
  • Jerks
  • Hang Squat Cleans

Frequency, Lift, and Weight are your choice.


5 min Change Over


5 Rds for Time (20 min cap)

  • 15 Push Jerks. (95/75)
  • 12 Barbell Rows
  • 9 Sumo Deadlift High Pulls

Power Production – Every 2 minutes for 16 minutes

  • 2 x clean and Jerk (increasing weight – try to top end weight for 2 to 3 rounds. )
  • 3 x Box Jumps, Broad Jumps, Max Vertical, or Balstic Ball Throws/Slams

If you are uncomfortable using a barbell, use a kettlebell or dumbbell and perform 2 x single-arm clean and jerks with each arm. Choose a challenging weight. It should be heavy enough that it requires you to generate extension through the ankles, knees, and hips (i.e. jump) to receive.

Use the extra time for recovery between rounds – The attempts should be explosive, so you want to maximize muscle recovery (ATP).

5-minute Change Over

18 Minute AMRAP

  • 10 Hang Power Snatches (95/65)
  • 10 Wall Balls (20/14)
  • 10 Knees-to-Elbows

Substitute knees-to-waist or v-ups for knees-to-elbows.