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Components

Clean and Jerk

Grace

Double Grace

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WOD

16APR2019

Tell us how you feel.

Warm-up

Teams of 2
AMRAP 7:
5 Plate Ground to Overhead
25’ Overhead Walking Lunge
10 Plate Hops
25’ Overhead Walking Lunge
*Completed with 25/15# Plate

When Not Working, Choose One:
Active Spidermans
Active Samson
Push-up to Down Dog

Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Hang Power Cleans
5 Front Squats

Mobility

Banded Lat Stretch: 45 Seconds Each Side
Banded Triceps Stretch: 45 Seconds Each Side

Strength & Skill

Power Clean:
1. Jumping & Landing
2. Finish Position
3. Move Prep

Push Jerk:
1. Start Position
2. Move Prep

Weightlifting

Athletes will have 15 minutes to build to their heavy power clean and push jerk
First 5 Minutes: Very Light
Second 5 Minutes: Moderate Weights
Last 5 Minutes: Heavy Attempts

Clean and Jerk (Build to a heavy complex)

Metcon

Athlete Choice (only if they currently have a "Grace" time)

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Double Grace (Time)

For Time:

60 Clean And Jerks (135/95)

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, April 16, 2019

Leaderboard

Men's Clean and Jerk
Brendan Wuest	12/20/2018	1 x 1 @ 320 lbs
Micheal Young	11/17/2014	1 x 1 @ 270 lbs
Justin Fadler	04/16/2019	1 x 1 @ 265 lbs

Women's Clean and Jerk
Casey Cromwell	11/20/2018	1 x 1 @ 165 lbs
Caitlin Brenner	04/16/2019	1 x 1 @ 130 lbs
Teresa Koebbe	04/16/2019	1 x 1 @ 130 lbs

Male Athletes

1

Justin
Fadler

9:30 AM CrossFit

1 x 1 @ 265 lbs

2

Justin
Stein

9:30 AM CrossFit

1 x 1 @ 235 lbs

3

Jeremy
Chacon

5:15 PM CrossFit

1 x 1 @ 225 lbs

forms is still not there. so i stayed at 225

4

Kyle
Nesselbush

5:15 PM CrossFit

1 x 1 @ 195 lbs

4

Zack
Dorton

6:30 PM CrossFit

1 x 1 @ 195 lbs

5

Lars
Johansen

5:00 AM CrossFit

1 x 1 @ 186 lbs

6

Derrick
Lehman

9:30 AM CrossFit

1 x 1 @ 185 lbs

6

Gary
Hilligoss

5:00 AM CrossFit

1 x 1 @ 185 lbs

Power clean / Push Jerk

6

Kyle
Schreiber

9:30 AM CrossFit

1 x 1 @ 185 lbs

7

Ben
Atkinson

4:00 PM CrossFit

1 x 1 @ 165 lbs

8

Jimmy
Moncheski

5:00 AM CrossFit

1 x 1 @ 135 lbs

Female Athletes

1

Caitlin
Brenner

4:00 PM CrossFit

1 x 1 @ 130 lbs

1

Teresa
Koebbe

6:30 PM CrossFit

1 x 1 @ 130 lbs

2

Kaylee
Bonnett

6:30 PM CrossFit

1 x 1 @ 120 lbs

3

Kelly
Johansen

4:00 PM CrossFit

1 x 1 @ 115 lbs

4

Kimberly
Fleming

5:15 PM CrossFit

1 x 1 @ 90 lbs

5

Sara
Summers

5:00 AM CrossFit

1 x 1 @ 85 lbs

Hurt arm