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Monday
Jul162012

Power Clean and Jerk

Fitness

Perform 3 sets of the following:
A) 1 Hang Power Clean + 1 Front Squat + 1 Split Jerk x 3. Focus on being fast from the jump to the catch and moving the bar with your legs.


Every Minute, On The Minute, For 10 Minutes:
Even Minutetes - 15 Kettlebell Swings
Odd Minutes - 7ea 1-Arm DB Push Press, heavy

____________________

Performance

Spend 15 minutes working up to a heavy triple on the Power Clean and Split Jerk. Focus on explosiveness from the jumping position and fast elbows to rack the bar. Drive the bar with your legs on the jerk. You may bail and immediately reset grip between reps.

Clean Pulls
125%x2x3
Rest 1 minute between sets

Every Minute, On The Minute, For 10 Minutes:
Even Minutes - 15 Kettlebell Swings
Odd Minutes 4-8 Handstand Push-Ups
The only scale for HSPU today is 1 or 2 Abmats.

Post results to comments.

Home
"Iceland Annie" Takes 1st at the Games

Happy Birthday, Christine G!

Upcoming Training Cycle

Below will be our training template for the next 4 weeks:

  • Monday: Clean and Jerks
  • Wednesday: Performance: Heavy High Bar Back Squats/ Fitness: 8 Rep Squats
  • Thursday: Mixed Modal CrossFit
  • Saturday: Performance: 10RM High Bar Back Squats/ Fitness: 8 Rep Squats
  • Sunday: Mixed Modal CrossFit

CrossFit Games Review

Now that the CrossFit Games are over, what are your thoughts on this year's programming?  Below are all the individual competitor workouts for the 2012 Games.  Annie Thorisdottir and Rich Froning Jr. were both the first time repeat champs at the Games.

Event 1: "Pendleton 1"
Ocean Swim 700m
Terrain Bike 8K


Event 2: "Pendleton 2"
Microwave Mountain 11K Run


Event 3: "O-Course"
Camp Pendleton Obstacle Course


Event 4: "Broad Jump"
Standing Broad Jump For Distance


Event 5: "Ball Toss"
Sitting in a GHD, throw as many medicine balls as far as possible in :20. Score is sum of each medicine ball based on what "zone" they landed in.


Event 6: "Track Triplet"
3 Rounds For Time of:
8 Split Snatch 115/75
7 Bar Muscle-Ups
Run 400m


Event 7: "Medball HSPU"
3 rounds for time of:
8 Med-ball clean 150/80
100ft Med-ball carry
7 Parallette HSPU
100ft Med-ball carry


Event 8: "Sprint"
Shuttle sprint for time:
Run to 50yd line and back
Run to 100yd line and back


Event 9: "Rope Sled"
5 rounds for time of:
20-foot Rope climb
20-yard Sled drive (+ 90lb for men)


Event 10: "Clean Ladder"
1-rep Clean every :30
+10lbs per rep
Men: 245-385lbs  Women:
140-235lbs
Deadlifts after failure count as partial rounds


Event 11: "Chipper"
For Time:
10 Overhead squats 155/105
10 Box jumps 24”/20”
10 Fat bar thrusters, 135/95
10 Power cleans 205/125
10 Toes-to-bars
10 Burpee muscle-ups
10 Toes-to-bars
10 Power cleans
10 Fat bar thrusters
10 Box jumps
10 Overhead squats

Event 12: "Double Banger"
For time:
50 Double-unders
Low banger
50 Double-unders
Down banger
50 Double-unders
Mid banger


Event 13: "Elizabeth"
For time:
21-15-9 reps of
Clean 135/95
Ring dips


Event 14: "Isabel"
For Time:
30 Snatches 135/95

Event 14: "Fran"
21-15-9 Reps For Time Of:
Thruster 95/65
Pull-Ups

To see the video archives of each event, click here and scroll down.

References (4)

References allow you to track sources for this article, as well as articles that were written in response to this article.
  • Response
    Response: la mejor proteina
    Crossfit South Brooklyn - Workout of the Day - Power Clean and Jerk
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  • Response
    Crossfit South Brooklyn - Workout of the Day - Power Clean and Jerk
  • Response
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    Fantastic Web site, Maintain the good job. Thanks a lot!

Reader Comments (17)

My brain is just having a meltdown at the thought of doing Elizabeth, Isabel, and Fran back to back!

Supple Leopard had a great turnout last night -- in fact, we had to donate 3 people to another team because there were too many of us -- and tied for 5th place, earning another point toward the playoffs. We had a perfect score in the music round, only to meet disaster in the Seinfeld round. (Yes, between 6 of us there was not one regular Seinfeld watcher in the group. My husband made all kinds of fun of me for this when I got home.) There's got to be a round one of these days that's all about classical music (for me), physics (for Samir), and Latin (for Ryan), right?!

There was plenty of "weird" stuff, especially in the music round, so thanks Julie for coming out instead of skipping town last night!

July 16, 2012 | Unregistered CommenterStella

PS, I promise to come in and clean tomorrow. Today's my first day at my new job (YAY!) so I have to be in a little earlier than normal, hence no 7 AM for me.

July 16, 2012 | Unregistered CommenterStella

6am with Coach Osorio.

Power clean and jerk: 115x3, 135x3, 155x3, 165x3, 165x3. Cleans were feeling good. The heavier jerks were a little less smooth, but I was getting under the bar faster. 215 on the clean pulls. D.O. says I need to be more explosive. I agree. Feeling pretty leaden today.

Went 2 pood on the accessory work. Probably should have done the math and saw that meant 75 swings. HSPUs were ok until the 4th set. Could only grind out 2 first the last set.

July 16, 2012 | Unregistered CommenterPeter

I HEART Iceland Annie!
This is fun:
http://www.newyorker.com/reporting/2012/07/23/120723fa_fact_bilger?currentPage=all

July 16, 2012 | Unregistered CommenterChris A.

7am with DO. Fun to be back in regular programming. My first exposure to the fitness/performance split. Kind of did a hybrid today since cleans are a goat for me and I haven't jerked in a while (that's what she said). Ended up at 3 reps of 95# power clean & jerk. Not brushing the hips on the clean, shorting my split on the jerk, so stayed light. Wrists & elbows still really sore after.

Then, super fun accessory WOD. Started w/ 20kg but switched to 1.5 pood after 2 rounds (actually did 2 pood accidentally for one round, ugh). HSPUs in sets of 4 w/ 2 abmats. Excited that I could do these consistently across the 5 rounds. It's a loooong way from 2 abmats to unscaled but at least I'm starting somewhere!

July 16, 2012 | Unregistered CommenterCharlotte

Rest day today, but wanted to say that I love the new comp class with David -- everything from elastic band squats to carrying Josh around the block (and then being carried in return). Strength was fun, but I'm looking forward to getting back into regular ol' crossfit.

July 16, 2012 | Unregistered CommenterMatt Katz

@Matt - so jealous. I was desperately wanting to do that class, but had to go to apartment open houses, which are infuriatingly scheduled between 11-3 on Sundays in one hour sessions! Hoping to be there next week.

July 16, 2012 | Unregistered CommenterLaurel

I think this was the best programming for the Games we've seen yet. The events ranged from a few seconds to a couple hours, showcasing the broadest range of metabolic capacity ever seen. Also- I thought every single workout this year was interesting, well programmed and spectator friendly. Even the Medball toss event which looked kind of weird on paper was fun to watch. I'd have a hard time choosing a favorite event.

I think the athletes this year have the most legitimate claim to "Fittest on Earth" given the mind-blowing work capacity they displayed over the weekend. So impressive.

July 16, 2012 | Registered CommenterDavid Osorio

Trivia was a blast last night. Punctuation and symbols round!

Couple comments on the Games. Unqualified as I am to discuss whether the programming was good or bad, my only lingering questions have to do with scoring and set-up. DO, you may be able to answer some of these from your experience at Regionals.

First, the only event whose set-up came across as outright odd was the med ball toss. Had the organizers set a limit at, say, 8 medballs--or whatever number required quick work, but would have been achievable by almost all of the athletes--the advantage of volume over distance would have been reduced while still being a test of speed, explosiveness, and form. The possibility that more balls thrown, but thrown poorly, could have won the event seems out of line with my idea of what the organizers meant to test with the event. But I'd have to see the scoresheets to confirm that the results panned out in such a way.

More generally, are the Games were set up such that the athletes in later heats do not have access to live commentary or video of the earlier heats? This seems particularly important for those events in which new equipment or tasks were thrown at the competitors (e.g. medball toss, double banger, sled push, and the yoke event in the affiliate competition) and less so for events that feature "traditional" movements and equipment. I imagine that the competitors in the later heats could've picked up on a few things from watching their fellow competitors. (This is not to mention that any advantage earned this way is magnified in those events announced in the minutes/hours before they were contested.) Yes, there exists the argument that they earned that advantage by scoring well in earlier events, but the teacher in me would rather see everyone operating from a level playing field. That would be the truest test of each athlete's ability. If that option were impossible, then I'd suggest alternating the lineups for each heat--trotting out the Fronings and Baileys in heat one and letting the other athletes benefit from their hard work, then switching it up for the next event.

Lastly, about the scoring. Part of the goal of holding a 300 point final must be to inject an "anybody can win" excitement to the later stages of the competition. But the scoring system, which in the last event assured even the last place finisher of 60+ points, runs absolutely counter to this goal. Once cuts are made, there should be new scoring tables in place so that top finishers can make up more ground towards the end. 12th place in a 12-man event shouldn't necessarily earn the paltry 10 points that a 45th place finish in event one earned, but it shouldn't be rewarded with 63, either.

July 16, 2012 | Registered CommenterRyan

Also loved this year's games. I expect it to be even better next year. In each and every sport, if you perform better, you 'seed' better,. So while I also think that being placed in a later heat has an advantage, I think it is earned. I do however have a conspiracy theory that involves that fact that repeat winners can only have a positive effect on CF as a spectator sport...All in all a better event this year. Even the broadcasting was, ok.

July 16, 2012 | Unregistered CommenterFox

Also, totally crushing on Annie...

July 16, 2012 | Unregistered CommenterFox

Annie could crush me...

July 16, 2012 | Unregistered CommenterStella

I had much fun at Pub Quiz last night, besides the fact that I was donated to another team. Hopefully my amazing prowess at naming the Fiona Apple track during the music round and "Prognosis: Negative" during the Seinfeld round made Supple Leopard think twice about giving me up... ;)

Snatches today with the amazing (and patient) Josh Martinez. PRed by 10# to snatch 83#. Technique is getting so much better, getting faster under the bar. I'm loving the new position drills we've been doing. Looking forward to cleaning at 7am tomorrow with STELLA!

July 16, 2012 | Unregistered CommenterKH

Great 5 PM class with Josh.

But: after talking with Vince just before class about his week-long EIH (exercise induced headache), I have one now. Dunno what did it. Dehydration perhaps?

In any case: clean and jerks: 95x3, 115x3, 125x3, 135x3, 140x3, 115 x 3

Accessory WOD @ 1pood KB, 30#DBs.

July 16, 2012 | Unregistered CommenterSamir Chopra

loved the games. loved the programming. wanted julie to take it.

July 16, 2012 | Unregistered CommenterMcGrath

The games were, I thought, excellent this year.
I second Fox’s sentiment... I am also totally crushing on Annie. DO, if you don’t have long term plans for that XFit Games poster near the front, I have a suggestion.

July 16, 2012 | Unregistered CommenterDMak

Fitness C&J: 45x3, 95x3, 125x3, 135x2x3, 140x3, 140x1.

Cleans felt great and this lift is a lot of fun, but the jerk was a bit off balance at times and I think I discovered a bad habit on the split jerk stance. Instead of going back and landing in a proper split jerk stance (with toes pointed straight ahead), I land with my toes pointed slightly out. I spent a lot of time practicing tae kwon do years ago, and what I am doing is landing in a tae kwon do front stance, which is similar to a split jerk stance but still bad form.

So, next time, stick with 140x3x3 and focus on really sticking the proper split jerk stance.

Fitness WOD: partnered with Pablo and did 24kg and 40# DB. Switched from American to Russian swings halfway through. Almost jumped down to 30# DB also, but ended up gutting it out with 40#. Feel pretty good about that.

July 16, 2012 | Registered CommenterDoug Jones

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