Clean & Jerk + 1 Mile Run

  • November 12, 2015
  • By :
Sami
Sami

Strength
Work up to a 1 RM
Clean and Jerk

WOD
1 Mile Run for Time – Rain sub – 100/80 calorie Bike or 2k Row

Or

800m Run*
30 Hang Power Cleans (135,95)
600m Run
20 Shoulder to Overhead
400m Run

Rain sub –ย  200 dubs-150 dubs-100 dubs or 50/40- 35/25 – 25/15 calories bike or 1k row – 750m row – 500m row

Conditioning Class: WOD
Every 3 minutes for 21 minutes, complete:
20/15 Calories on Assault Bike
50 Double Unders
*Scale down reps as necessary

Conditioning Class: Core
18 Weighted Glute Bridges
30 Hollow Rocks
42 Superman
30 Hollow Rocks
18 Weighted Glute Bridges

11 Comments

  • Mooch

    11/13/2015 @ 9:42 pm

    Sami looking JACKED!!!!!

  • liz crean

    11/13/2015 @ 5:37 pm

    c&j: 137 – 2 pound pr – not much but had a glass of wine with dinner beforehand so i’ll take it.
    wod: 14:19 rx

  • CashLady

    11/13/2015 @ 5:33 pm

    C&J: 105# with Push Jerk
    WOD: 11:46, 65#, with Row

  • Trevor Crean

    11/13/2015 @ 1:19 am

    Went off menu today. Heavy power cleans (175#) and 100 cal on the bike (7:18).

  • Mike Quigley

    11/12/2015 @ 8:09 pm

    we were supposed to jerk too? I could have sworn I read wide leg power clean and fail-a-jerk.

  • Brian M. Maser

    11/12/2015 @ 6:44 pm

    C&J: 225 (rough morning of me and Quigs failing everything after getting to 225)
    WOD: 11:03 Rx

  • Paul

    11/12/2015 @ 3:39 pm

    11/12/15 C&j: 265 (-20lbs from before challenge, cleaned 275 and 285 today, just didnt have the power in the legs to jerk)
    C&j from prepaleo: 285

    Mile 11/12: 6:26 (48 seconds better than before challenge)
    Mile from pre-paleo: 7:14

  • Crowley

    11/12/2015 @ 3:38 pm

    c&j: 240#
    wod: 11:1 0 rx

  • Ben Brauer

    11/12/2015 @ 2:54 pm

    C&J: 235 (tied PR)
    WOD: 11:00 Rx

  • Brendan Caslin

    11/12/2015 @ 1:36 pm

    C&J: 277
    WOD: 9:14 Rx

  • Marc Piccuirro

    11/12/2015 @ 1:10 pm

    292 clean only, 17# PR
    10:57 Rx

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