2 Pos Clean & Jerk then Power Cleans + Burpees

Wednesday 26.02.14

Strength:

  • Max 2-position clean (hi-hang + hang) plus 1 jerk

Conditioning:

21-15-9

  • Power Cleans (60/40kg)
  • Burpees

Post loads, reps and training notes to comments

Other News:

Make sure you’ve REGISTERED FOR THE CROSSFIT OPENS!!!!

  • Hannah says:

    A. Got 20kg then failed at 25kg
    B. Managed to get through the first round of 21 reps and then 5 power cleans @ 20kg

  • Fee says:

    A: 50kg. Felt good but was limited slightly by a leg injury.
    B: 7 burpees off finishing RX (wish I had another minute on the clock). I really liked this WOD!
    Great morning.

  • Ivan L says:

    Yep, our whole family is registered for the Opens. First time for me, Karen and Ewen. Might as well – we’ll do all the workouts anyway, so it’ll be good to get a measure of how we stack up against others.

    A. Worked with Andy and got myself another new PB. 80 kg (up from 70 kg early this month). I’m most pleased that I failed a couple of times (at both 75 and 80kg) but went back for more. I would usually psych myself out and give up.

    B. 6/9 cleans. Found myself wondering if I might have made it if I’d pushed a bit harder. Really don’t know – I certainly felt close to totally exhausted at the end. I’m pleased that I’m starting to see 60kg as a do-able weight for these kinds of workouts. Not so long ago I’d have scaled, or convinved myself I was no chance of getting there. Able to do more reps unbroken, and take shorter breaks between sets these days.

  • Brendo says:

    No opens for me this year unfortunately, too many things going wrong with the ole’ bod to get through without having to take 6 months off.

    A: Got 70kg up pretty well. 75kg just bounced off my massive man-boobs and I missed it and ran out of time to try again.

    B: 14/15 power cleans. I say “power” but that may be overstating the case somewhat. Nearly told Coops what was on my mind mid-WOD, but I thought that I’d already done enough burpees! πŸ™‚

  • Olivia says:

    Did a few of the open workouts last year, wasn’t registered, but really enjoyed the atmosphere it generated. In a nervous excitement kind of way, I can’t wait for it now that I am registered this year and hopefully have all the movements Rx this time.

    A: Worked up to 50kg for Hi hang and 55Kg just for the hang.
    Bit of a mental block from the Hi hang at the moment (changing how I sit in position 1), I usually go to failure but bruised my wrist last week by just going for it and didn’t want t temp fate the week of the open πŸ˜‰

    B: 1/9 Power Cleans Rx – man, that hurt in all kinds of ways! I wan’t liking power cleans as much as I usually do during this workout, a good challenge though.

  • NathO says:

    A) Worked with Zac but took it slow. Playing at 60kgs for the session. My deltoids felt tight and “not right” again, which happened last time we did this type of strength work. Coops gave me the all clear in terms of form but something’s up. I think perhaps I’m catching the bar in the clean and not getting my elbows up quickly enough, forcing my deltoids to take the impact? Stuff to work on.

    B) Timed out after 1 x clean into my final set (Rx). Probably 90 seconds of finishing. Pretty happy with that.

  • James says:

    A: 90kg, but the jerk was super gross.
    B: 6:58 RX, omg those last 9 burpees were the longest and hardest 30ish seconds of my life – really had to hustle to get them done.

  • Heinex says:

    A) Managed 3 sets @ 80kg. Felt really heavy.

    B) DNF- Got 6/9 Cleans.
    “It wasn’t too heavy, I was just too weak!”

  • Sam B says:

    A: 60kg, failed at 65kg, it just wasn’t happening this morning. Jerks were good, apparently my cleans were… well, not clean.

    B: Got to 8/15 power cleans. Again, not very pretty… (The cleans, I mean)

    Yep, registered for the open, both nervous and looking forward to it. Either way, I’m seeing it as a good opportunity to test myself.

  • Ellyse says:

    A: 42.5kg, but couldn’t get out of the second squat. I’m sure it’s there, but after a bad nights sleep I wasn’t all there to stick with it.

    B: scaled power cleans to 35kg, got to 3 or 4 burpees out of 15. My power cleans got ugly when I got tired, I usually love power cleans but as I said not 100% and it showed.

    Great to work with Tarryn tonight, she called me out on some ugly reps and reminded me to drop under the bar which is definitely what I needed.

  • TarrynC says:

    Registered for the open! For those who are interested the results have to be submitted by 5pm Pacific time the following Monday – Time conversion equals midday the following Tuesday (happy to be corrected if I am wrong)

    A: Worked up to 45kg, probably had more in the tank but was with Ellyse and wasn’t feeling it tonight. Have done 53kg before from the hang, not sure I could get that weight from hi hang though.

    B: This was a good, tough workout. I smashed out my first 10 power cleans unbroken in 35 seconds, and then it took me another 1:10 to get the other 11 out! Burnt out! The second 11 were landing hard and hurting my clavicles / shoulders, form correction in the set of 15 got rid of that thankfully, as it was one of the reasons I was slowing down. Finished 12 / 15 burpees. Then couldn’t breath for 2 minutes.

    • TarrynC says:

      Also thanks Ellyse for telling me to slow down a bit to ensure my form was still good. Trying to go too fast and started to get sloppy.

  • john parr says:

    Had one of those night where I turned and felt smoked in the warm up.

    A: worked to 90kg

    B: had added pressure tonight, Ben recorded me doing to whole WOD. I went RX and knocked it over in just the nic of time, 6:57

  • Ben M says:

    Haven’t seen a weight room for 3 weeks so I managed to find a Globo tonight.

    A) heavy double bench @100kg
    B) worked to a double BS 95kg
    – then did 4×2 @ this weight
    C) Fran – haven’t done before and sure that no one in Hiroshima had seen thrusters or lipping pull ups. So pulled a few on lookers.
    For my first go was pretty happy with less than ideal equip finishing in 5:41.

    Looking forward to seeing everyone next week and good luck to everyone in the open for 14.1

  • KJ says:

    A: 65kg was happy with this as this used to be my 1rm.
    B: 5.29 mins (rx) Although I’m still not sure how!?
    Worked with Annie. All her reps (except one!) were just so perfect πŸ™‚
    Thanks Sean.

  • Tim Armstrong says:

    A huge thanks to Coach B for coming in this morning to spend one on one time with me working on some technique issues he and Rachel had spotted and discussed after an assessment a couple of weeks back. Tying in this sort of coaching on movement and technique with massage and chiro services is a fantastic idea and a little extra touch for which I am very grateful.

    Ben worked with me on weight distribution and movements through positions 2 and 1 of cleans and snatches, resulting in him making a vid of me performing probably the best snatch movement I feel I’ve ever done.

    As I missed teaming up with a buddy for the main WOD Ben generously offered to count my reps – more work on my technique, did all the cleans as hang cleans. Some of them were even pretty good. 😊

    As a reward for my hard work, and since I’d missed out on the burpee part of the WOD, in another generous (?) gesture I was allowed to work through the second heat as well – on the Airdyne. Seven horrendous minutes of 30 sec Tabata with Ben providing voluminous encouragement. Not quite as hilarious as my first Airdyne experience – I could walk afterwards. And despite some predictions to the contrary there was no quiet chuck out the back.

    So, grateful to Coach B for the great technique work, not so much for the Airdyne experience. Although yet again he proved to me that I can do more than I sometimes think I can.

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