Monday WOD - Clean and Jerk Elements (posted late)...

Monday, we did Sunday’s crossfit.com WOD, which is an elemental progression for the clean and jerk:

For those unfamiliar with the lifts, we went light weight and kept a practice pace.


Big Dawgs: 21-18-15-12 and 9 rep rounds of:

95 pound Deadlift

95 pound Hang clean

95 pound Front squat

95 pound Push jerk
women 65lbs

The Porch: 21-18-15-12 and 9 rep rounds of:

75 pound Deadlift

75 pound Hang clean

75 pound Front squat

75 pound Push jerk

women 55lbs

Pack: 18-15-12-9 and 6 rep rounds of:

65 pound Deadlift

65 pound Hang clean

65 pound Front squat

65 pound Push jerk

women 45lbs

Puppies: 15-12-9-6 and 3 rep rounds of:

34-45 pound Deadlift

35-45pound Hang clean

35-45 pound Front squat

35-45 pound Push jerk

women 15-25lbs

EXTRA CREDIT:
If you get done with this workout and don’t feel like you’ve worked hard enough, join me afterwards for today’s crossfit.com WOD:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

RESULTS

Ryan: flew solo and completed as Rx'd in 30 minutes.

Anna, Leslie, Megan, Leann, Crystal, Ashleigh, Matt, Sam, Adam and Kirk all participated, and myself to a lesser degree. Due to the large number of people and the limited amount of equipment, pacing was difficult and I didn't get everyone's results, but we all seem to have gotten a decent workout and learned a bit about these lifts.