W

Warm up with 2-3 sets of the bear with a light BB – power clean/front squat/push press/back squat/push press, repeat x 7 w/o rest in set, 1 min b/t sets
Then…
Power Clean/Clean/Hang Power Clean/Hang Squat Clean/Clean; 1.1.1.1.1 x 5; ONLY 120 sec rest b/t sets, regrip for split second only on ground b/t reps if needed
Rest 5 min
Then…
Build to a tough 1 in the push jerk, not a 1RM, just one that is challenging, leave some there…
Then…
80% push jerk x 2 reps x 3 sets; 90 sec b/t sets
Post clean complex and jerk weights to comments

11 comments:

  1. Trevor SalmonDecember 18, 2008 at 9:14 PM

    Rob, see you at 9am

    ReplyDelete
  2. GordDecember 19, 2008 at 8:25 AM

    Clean complex 95, 115,132,142,152
    pj for reps of 2 @ 147.5

    ReplyDelete
  3. rwcorsonDecember 19, 2008 at 10:44 AM

    Clean complex - 95/115/135/153/173
    Push jerk @ 126
    Nice PJs Gord!

    ReplyDelete
  4. Trevor SalmonDecember 19, 2008 at 10:46 AM

    clean complex 95/115/135/153/173 however I failed on the hpc and hsc but attempted and completed the final clean. New PB
    Push jerk - worked up to 142 but too much of a press out still so used 105 for my sets of 2

    ReplyDelete
  5. Chad Action BrandtDecember 19, 2008 at 1:18 PM

    Clean Complex 125,135,145,145,155
    Push Jerks = got up to a 170#
    Reps of 2x3 = 135# Should of went higher on Push-Jerk.
    Nice work fellas!

    ReplyDelete
  6. Rob SiftonDecember 19, 2008 at 2:13 PM

    Clean complex to 135#
    Jerk *2 @ 116.5

    ReplyDelete
  7. Geoff AucoinDecember 19, 2008 at 5:16 PM

    Worked up to 182 for clean complex.

    Stopped PJ @ 192, 80% was 154.

    Perfect WOD for me today, I've been 'sickie' since Wednesday night.

    ReplyDelete
  8. Optimum Performance TrainingDecember 19, 2008 at 8:17 PM

    Complex - 145/165/175/185/195...had an extra 7-10 lbs left.
    +
    PJ = 165. Shoulder felt good. Weight was easy.
    +
    Practiced some 155# Squat Clean Thrusters, 5 rep x 2.

    ReplyDelete
  9. SweeneyDecember 20, 2008 at 10:46 AM

    Clean Complex: 95,110,132,152,172,

    Thought I was supposed to work on PP - worked up to 142 then was informed otherwise.

    Felt like a dork and got all pouty so i did my PJ @ 132 x 2 x 3

    ReplyDelete
  10. Garage CrossfitterJanuary 6, 2009 at 1:34 PM

    2 sets of the bear with 45lb and 65lb

    clean complex
    95 115 135 165 185 (never dropped to re-grip)

    1 rep PJ=205 (slight pressout)
    Used 165 for 2x3sets

    ReplyDelete
  11. AnonymousJanuary 12, 2009 at 7:53 AM

    Clean complex
    Power Clean + Cln + H Pwr Cln + H Sq Cln + Cln
    89, 132, 176, 203 lbs. Good. Was hoping for 176.

    Death by Push Jerk (instead of max PJ)
    10 rounds with 176 lbs (80 kg). Good. Was hoping for 8-9.

    Did some L-sits and swinging bar dips before the WoD for fun.

    ReplyDelete