Mobility WOD

Max Clean and Jerk

followed by two minutes max reps of pushups and sit-ups.

You will have approximately 30 minutes to lift and find your max clean and jerk. After the 30 minutes, you will have two minutes to do as many pushups and sit-ups as you can. Your score is the total of your clean and jerk load plus your total reps of pushups and sit-ups, minus your body weight. For example, if I am a 150 lb. athlete, and I max clean and jerk 200 lbs. Then, I do the pushups and sit-ups and do 120 reps. (I may do 15 pushups, roll over do 20 sit-ups, then roll back to pushups, etc. for two minutes – it’s any combination of pushups and sit-ups.). My total score would be 200 + 120 = 320; then subtract body weight: 320 – 150= 170. My final score would be 170.

Post score to comments.

Watch Chad Vaughn’s clean and jerk technique from the Arnold’s….the slow-mo is the best because you can see Chad get full extension of his hips and shoulders, and then the bar DOES NOT MOVE – instead, he moves his body DOWN and around the bar. It’s all about speed through the middle.

Here is another video with Chad – same lift, different angle. Watch the angle of his back (chest up, no rounding of the back), and he keeps his shoulders in front of the bar and feet on the ground as long as possible – GREAT lift.

I posted this video a couple of weeks ago with Coach Burgener and Pat Barber. This video is a CrossFit classic and is a great tutorial of how to clean and jerk! Be sure to listen to the advice Coach B gives Pat, and watch Pat make the adjustments and make his lifts.

1. If you want to special order any sizes/colors of the new CF7 t-shirts, you must place your order by FRIDAY! Write your requests on the white board in Ryan’s office.

2. If you have a t-shirt and have not yet paid, you need to pay for your shirt by FRIDAY.


CF7 Competition Standings!

1.Kristen T. & Erica L. 5
2. Amy K. 6
3. Leah M. 7
4. Marie. 10
5. Debbie H. 10

1. Andrew G. 6
2. Curtis D. 8
3. Lucas A. 10
4. Miles H. 12
5. Matt T. 15
6. Nick S. 16
7. Nick B. & Kyle N. 17
8. Brent D. 20
9. Robert R. 23
10. Bo F. 24
11. Stephen H. 35
12. Ty S. 39
13. John L., Scott L., David W., Daniel H., Don S. 40+

Post thoughts to comments.

Wednesday WOD, March 23, 2011

14 thoughts on “Wednesday WOD, March 23, 2011

  • March 22, 2011 at 9:20 pm

    I never saw the score for last week but I assume based on my total I was 8th again? At least I am consistent if nothing else.

  • March 22, 2011 at 9:29 pm

    CrossFit NWA (in NW Arkansas) made a video of their WOD for the Open – check it out:

    ( I went to this affiliate last year to coach an Olympic Lifting Cert, and it’s one box that is most like ours – SOLID people! If you watch the video, you may see lots of shaved heads – they did a fundraiser a couple of weeks ago for a local boy who has Leukemia, and they all shaved their heads – cool group of people!)

  • March 23, 2011 at 7:08 am

    Had to catch a fight this morning so missed the Rooster Class
    Worked out at Firebase Apache
    “Baseline” 3 rounds
    500 m row
    40 squats
    30 sit ups
    20 push ups
    10 pull ups
    It is hard working out solo

  • March 23, 2011 at 7:09 am

    NWA doesn’t make me think NW Arkansas.

  • March 23, 2011 at 7:42 am

    Good find Whisky.

  • March 23, 2011 at 8:45 am

    Hehe!!! I figured as much, so I made sure to preface it was NW Arkansas…..

  • March 23, 2011 at 11:47 am

    142 total score
    205 C&J
    122 Push/Sit up
    weigh 185

  • March 23, 2011 at 11:56 am

    Damn Curtis – I can’t catch a break! 2 points

    140 score
    210 C&J
    100 Push/Sit-ups

    Can’t wait to see Andrew’s.

  • March 23, 2011 at 12:41 pm

    Ditto what Whiskey said.

  • March 23, 2011 at 4:22 pm

    Has anyone had problems with AC joint before?

  • March 23, 2011 at 6:05 pm

    My total score was 144
    CJ 185
    PU-SU 124
    WEIGH 165
    But it doesn’t matter because ryan flew in some ringers to ensure I didn’t win. Also I can’t C&j 200 so I’m a failure

  • March 23, 2011 at 7:33 pm

    175 pr 101 reps 71 score

  • March 23, 2011 at 7:39 pm


    The form police should have been out today.

  • March 23, 2011 at 7:53 pm

    185+95-175=105. Robert will be falling back in the standings this week.

Comments are closed.