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Squat Clean and Jerk

Bear Claw

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Workout

WOD - Friday, March 30, 2018

Warm-up

Run 400
Mobility for Clean (Coaches Choice)

2x
10 Wall Balls
10 KBS
10 Single Arm KB RDLs (5 each side)

https://www.youtube.com/watch?v=gDtJ3nZ_grg

Burgener for Clean and Jerk w PVC

Weightlifting

E2MOM 12
2- Position Squat Clean (Hip, Mid-Knee) + Jerk
Focus is on technique, add weight as technique allows.

Every two minutes, complete a squat clean from the hang and mid-knee, then complete the jerk (split or power)

Squat Clean and Jerk (Hang + Mid-Knee + Jerk @ AHAP with technique)

The Clean and Jerk

Metcon

Bear Claw (Time)

800m Run
5 Bear Complex (95/65)
600m Run
5 Bear Complex
400m Run
5 Bear Complex
200m Run
5 Bear Complex

*Must be touch and go. If you put the bar down you must perform 5 burpees
1 Rep Bear Complex = Power Clean, Front Squat, Push Press, Back Squat, BTN Push Press

Rx+= (135/85)
Rx55+ & Scaled = (75/55)

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

Whiteboard:

Friday, March 30, 2018

Male Clients

1

Private

5:30 PM CrossFit

1 x 1 @ 215 lbs

2

Bryan
Bureau

5:30 PM CrossFit

1 x 1 @ 185 lbs

2

Mark
Paparo

10:00 AM CrossFit

1 x 1 @ 185 lbs

need to work on extension

3

AJ
Ross

6:00 AM CrossFit

1 x 1 @ 155 lbs

3

Casey
Hall

4:30 PM CrossFit

1 x 1 @ 155 lbs

4

Dale
Rinkenberger

4:30 PM CrossFit

1 x 1 @ 135 lbs

4

Robert
Self

5:00 AM CrossFit

1 x 1 @ 135 lbs

5

Brandon
Henry

5:00 AM CrossFit

1 x 1 @ 125 lbs

5

Jeff
Beatty

4:30 PM CrossFit

1 x 1 @ 125 lbs

6

Chris
Davis

10:00 AM CrossFit

1 x 1 @ 115 lbs

6

Rob
Blackwell

6:00 AM CrossFit

1 x 1 @ 115 lbs

back

6

Wallis
Shoppy

5:30 PM CrossFit

1 x 1 @ 115 lbs

7

Daniel
Jeffery

4:30 PM CrossFit

1 x 1 @ 105 lbs

8

Dave
Lombardo

5:00 AM CrossFit

5 x 1 @ 95 lbs

8

Chris
Lenox

10:00 AM CrossFit

1 x 1 @ 95 lbs

8

Jeff
Austin

8:00 AM CrossFit

1 x 1 @ 95 lbs

Worked on form

9

Greg
Bickhart

5:00 AM CrossFit

1 x 1 @ 65 lbs

9

Jeff
Davis

4:30 PM CrossFit

1 x 1 @ 65 lbs

10

Harris
Frank

5:00 AM CrossFit

1 x 1 @ 45 lbs

Female Clients

1

Victoria
Duncan

4:30 PM CrossFit

1 x 1 @ 105 lbs

Failed 115 cause I'm clumsy

2

Rachel
Blackwell

10:00 AM CrossFit

6 x 1 @ 85 lbs

2

Sherry
Godfrey

6:00 AM CrossFit

1 x 1 @ 85 lbs

3

Saskia
Arnesen

10:00 AM CrossFit

6 x 1 @ 75 lbs

3

Private

10:00 AM CrossFit

5 x 1 @ 75 lbs

3

Allison
Elliott

5:00 AM CrossFit

1 x 1 @ 75 lbs

3

Becca
Roper

5:30 PM CrossFit

1 x 1 @ 75 lbs

3

Vanessa
Beatty

4:30 PM CrossFit

1 x 1 @ 75 lbs

4

Jessica
Chauncey

5:00 AM CrossFit

1 x 1 @ 65 lbs

4

Lily
Anderson

8:00 AM CrossFit

1 x 1 @ 65 lbs

5

Kerry
Welch

10:00 AM CrossFit

6 x 1 @ 55 lbs

no squat- TFL

5

Estela
Falla-Ross

6:00 AM CrossFit

1 x 1 @ 55 lbs

5

Lori
Adkins

5:00 AM CrossFit

1 x 1 @ 55 lbs

6

Karen
Bickhart

5:00 AM CrossFit

1 x 1 @ 45 lbs