Jun 16, 2009

WEDNESDAY 090617

"Grace"

For Time:
Clean and Jerk 135 lbs, 30 reps

Post time to comments.

Bar travels from ground to overhead in any manner. Clean type and jerk type are your choice. Recommend integrating Burgner WU into the standard CFWU.

Okay, it SAYS 135 pounds, but remember WHO that is for! SCALE AS NECESSARY. The point of this WOD is MET-CON, so if you need to, drop the weight to ensure intensity.

If you are in the Foundations Class, or are just starting out, use the DynaMax ball and execute full squat cleans for this....you will get enough work in, trust me!

8 comments:

monroe said...

13:30 rx. I did all of these as squat cleans. Not as fast, but plenty of intensity. Wow, forgot how humidity increases the fun factor!

monroe said...

Correction, that was 12:30, rx.

Phil B said...

9:48 as Rx'd, but with power cleans. I need to work up to squat cleans.

Max said...

8:15 (PR) as Rx'd with PCs. Full cleans would have destroyed me.

pd said...

8:57.

I scaled to 95# and did power cleans. Should go up in weight next time.

Damon said...

First time for "Grace." Couple lessons learned for me...

1) Form is essential. As Phil pointed out to me, I was doing a push press vs. a push jerk. I also didn't do a very good job of using my arms as "straps" during the clean. My elbow is paying the price right now for bad form.

2) I wasn't sure what weight to start at, so looked at my 5 rep max from last week and went off of that. The result was that I went too light. I realized quicky I should have increased the weight, but rather than pausing to change weight I chose to speed up...again contributing to bad form.

Bottom line: 4:45 with 95lbs, but hey it is a PR!

Brian said...

6:57 but with only 65#. More weight next time.

CK said...

Agreed with Damon on both form & weight! But we learned some things for next time:

Rehearse with PVC (and the manual) so we know how to do the right thing...

...and we'll bump up the weight. But today was still a PR...until next time!

5:30 with 95lbs. Next time 115#