Power 15 Minutes:
Clean & Jerk - Work your way up to a heavy single. Use 90% of your best 1RM Push Jerk (not your Split Jerk) as a guideline. When you get to 90% of your best Push Jerk, do 3 reps, resting 60 - 90 seconds between reps.
Then...
For Time:
30 Clean & Jerks (155/105)
**10 Minute Cut-off**
*If 155/105 is heavier than 65% of your 1RM Push Jerk, use 65%. Every rep must come from the floor, and end locked out overhead. You MAY Split Jerk during the workout, but you may not use your Split Jerk when determining what weight to use, and may sure your feet come back together at the top of the rep, before bringing the bar back down. Doing Squat Cleans is not required, you may Muscle/Power Clean the bar to the shoulder.
"Forging Elite Fitness In Midtown Omaha"
Showing posts with label Jerk. Show all posts
Showing posts with label Jerk. Show all posts
2014-07-18
2014-02-09
SUNDAY WORKOUT
Skill Work 5 - 10 Minutes:
Pistols - If you're already proficient at Pistols, practice them while focusing on your transition from one leg to the other, and trying to keep your heel planted. If you aren't amazing at Pistols just yet, focus on technique by squatting to a box, or using plates under your heels. We will help you determine how to make it challenging enough so you can progress further than you have before.
Then…
CrossFit Games Open Workout 13.4
Get As Far As Possible in 7 Minutes:
3 Clean & Jerks (135/95)
3 Toes2Bar
6 Clean & Jerks (135/95)
6 Toes2Bar
9 Clean & Jerks (135/95)
9 Toes2Bar
… Progress in this fashion, adding 3 reps to each movement every round, until 7 Minutes is up. Every rep will count towards your final score.
*Try to go RX'd on the weight, and do LEGIT Toes2Bar today, if possible. If you absolutely need to scale, we will assist you in selecting what you will need to do, BUT… scale the reps down first. Something like 2-4-6-8… or even 1-2-3-4… if you have to, but get as close to RX'd as possible, without getting dangerous.
Pistols - If you're already proficient at Pistols, practice them while focusing on your transition from one leg to the other, and trying to keep your heel planted. If you aren't amazing at Pistols just yet, focus on technique by squatting to a box, or using plates under your heels. We will help you determine how to make it challenging enough so you can progress further than you have before.
Then…
CrossFit Games Open Workout 13.4
Get As Far As Possible in 7 Minutes:
3 Clean & Jerks (135/95)
3 Toes2Bar
6 Clean & Jerks (135/95)
6 Toes2Bar
9 Clean & Jerks (135/95)
9 Toes2Bar
… Progress in this fashion, adding 3 reps to each movement every round, until 7 Minutes is up. Every rep will count towards your final score.
*Try to go RX'd on the weight, and do LEGIT Toes2Bar today, if possible. If you absolutely need to scale, we will assist you in selecting what you will need to do, BUT… scale the reps down first. Something like 2-4-6-8… or even 1-2-3-4… if you have to, but get as close to RX'd as possible, without getting dangerous.
2014-02-08
SATURDAY WORKOUT
Skill Practice 5 - 10 Minutes:
Double Unders (If you're already skilled at Double Unders, meaning 50+, try TRIPLE Unders!)
Then…
As Many Rounds As Possible in 10 Minutes:
10 Strict Pull-ups (Strict Chest2Bar - only do 8 reps)
10 Each Arm Alternating Dumbbell Snatch @55/35 (Heavier Dumbbells - only do 8 reps each arm)
10 Each Leg Alternating Dumbbell Lunges, in place (Heavier DBs - 8 reps each leg)
10 Strict Handstand Push-ups (6"/3" deficit may kip)
10 Each Arm Alternating Dumbbell Hang Clean and Jerk (Heavier DBs - 8 reps each arm)
*If you hadn't picked up on it already, if you go with a heavier Dumbbell, your rep count goes down. Pick a weight that is challenging, but doable... make it tough.
Double Unders (If you're already skilled at Double Unders, meaning 50+, try TRIPLE Unders!)
Then…
As Many Rounds As Possible in 10 Minutes:
10 Strict Pull-ups (Strict Chest2Bar - only do 8 reps)
10 Each Arm Alternating Dumbbell Snatch @55/35 (Heavier Dumbbells - only do 8 reps each arm)
10 Each Leg Alternating Dumbbell Lunges, in place (Heavier DBs - 8 reps each leg)
10 Strict Handstand Push-ups (6"/3" deficit may kip)
10 Each Arm Alternating Dumbbell Hang Clean and Jerk (Heavier DBs - 8 reps each arm)
*If you hadn't picked up on it already, if you go with a heavier Dumbbell, your rep count goes down. Pick a weight that is challenging, but doable... make it tough.
2013-12-14
SATURDAY WORKOUT
A little variation on the Snow Bowl Event #2. You will be doing this on your own, and a few of the movements will be different.
For Time:
5 Overhead Squats (95/63)
10 Front Squats (95/63)
15 Back Squats (95/63)
15 Toes2Bar
15 Wall Ball Shots to 11' for men/10' for ladies (20/14)
15 Wall Ball Shots to 10'/9' (20/14)
15 Toes2Bar
Unweighted Walking Lunges across the gym and back to your barbell
Load your barbell to 135/93
5 Power Snatches (135/93)
10 Clean & Jerks (135/93)
**15 Minute Cut-off**
For Time:
5 Overhead Squats (95/63)
10 Front Squats (95/63)
15 Back Squats (95/63)
15 Toes2Bar
15 Wall Ball Shots to 11' for men/10' for ladies (20/14)
15 Wall Ball Shots to 10'/9' (20/14)
15 Toes2Bar
Unweighted Walking Lunges across the gym and back to your barbell
Load your barbell to 135/93
5 Power Snatches (135/93)
10 Clean & Jerks (135/93)
**15 Minute Cut-off**
2013-11-04
MONDAY WORKOUT
Come in with a plan for your weights, and come ready to work hard today!!!
You will have 8 Minutes ONLY to complete:
"Amanda"
9 - 7 - 5 Reps of:
Muscle Ups
Full Squat Snatch (135/95)
Then you will have 2 Minutes AFTER the 8 Minute time cap, to record your score, and get your weight set up for the next part of the workout. The faster you finish, the more rest, and set up time you'll have.
After your 2 Minute set up time, we will go directly into the next part of the workout. You will have 6 Minutes ONLY to complete:
"Heavy Grace-ish"
30 Clean & Jerks (75% of your best overhead 1RM)
*If you cannot do Muscle Ups, you will do Jumping Muscle Ups, and you will double the rep count for your Muscle Ups. For the "Grace" portion of the workout, you will need to calculate your weight before we begin "Amanda", and you will need to use the 2 Minute interval between "Amanda" and "Grace" to make sure your barbell is set up properly. Obviously, if you finish "Amanda" early, you will have more rest, and more time to set up. For "Grace", today there will be NO established prescribed weight, you will use 75% of your best overhead 1RM; it will be heavy, so you will need to make sure you don't get sloppy when you get tired. Come in, and see if you can complete these monsters!!!
You will have 8 Minutes ONLY to complete:
"Amanda"
9 - 7 - 5 Reps of:
Muscle Ups
Full Squat Snatch (135/95)
Then you will have 2 Minutes AFTER the 8 Minute time cap, to record your score, and get your weight set up for the next part of the workout. The faster you finish, the more rest, and set up time you'll have.
After your 2 Minute set up time, we will go directly into the next part of the workout. You will have 6 Minutes ONLY to complete:
"Heavy Grace-ish"
30 Clean & Jerks (75% of your best overhead 1RM)
*If you cannot do Muscle Ups, you will do Jumping Muscle Ups, and you will double the rep count for your Muscle Ups. For the "Grace" portion of the workout, you will need to calculate your weight before we begin "Amanda", and you will need to use the 2 Minute interval between "Amanda" and "Grace" to make sure your barbell is set up properly. Obviously, if you finish "Amanda" early, you will have more rest, and more time to set up. For "Grace", today there will be NO established prescribed weight, you will use 75% of your best overhead 1RM; it will be heavy, so you will need to make sure you don't get sloppy when you get tired. Come in, and see if you can complete these monsters!!!
Subscribe to:
Posts (Atom)