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Saturday 13 November 2010

Posted by The Coach on November 12th, 2010

Power Clean
3-3-3 reps @ 60% 3RM

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Then

10 rounds for time of:
60kg Clean & Jerk, 1 rep
Ring Dip, 3 reps
24kg American Swing, 5 reps

C & J must be exactly that. A squat clean followed by a jerk. It cannot be a Thruster.

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This entry was posted on November 12th, 2010 at 3:00 pm and is filed under wod. Tagged: , , , , . You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

6 Responses to “Saturday 13 November 2010”

  1. The Cell said

    November 13th, 2010 at 10:22 am

    Great effort from everyone this morning with there, work capacity and clean and jerk technique.

    S x

  2. Biljana said

    November 13th, 2010 at 11:30 am

    Thanks Storm 🙂

    Warm Up – 2 x CFWU, 400m run, mobility

    Strength – Power Clean @ 25kg across

    WOD – 10 rounds for time of:
    1 Squat Clean & Jerk @ 25kg
    3 Ring Dips (Red Band)
    5 x 16kg KB swings

    Time: 6.39 mins

    …and now I’m going to head out for a treat – a massage! Have a great weekend everyone!! 😀

  3. graeme said

    November 13th, 2010 at 2:46 pm

    Power Clean @ 40kg across

    WOD 10 RFT
    1 Clean & Jerk @ 50kg
    3 Ring Dips
    5 x 24kg KB American swings

    Time: low 7 something (didnt write it down)

    thanks Storm, well done to all !

  4. Elle said

    November 13th, 2010 at 4:53 pm

    Thanks to the 9am crew for a great session this morning!

    Special thanks to Storm for your help & advice on the Power Cleans & the Squat Clean and Jerks – all your small little adjustments make a huge difference 🙂

    Hope you all have a magic, sunny Sunday 🙂

    Elle

  5. michele said

    November 13th, 2010 at 5:18 pm

    At the risk of sounding sentimental, can I just say as a newbie, I hardly knew anyone at the 7am group today, but everyone still egged me on and encouraged me…. warm fuzzies to you guys.

  6. Pete Yeates said

    November 13th, 2010 at 5:34 pm

    My back off day

    Mobility, 20 minutes of various Handstand practice.

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