FRIDAY, JULY 25, 2014

Posts Tagged ‘Clean and Jerk’

Workout of the Day: Tuesday 8-2-11

WOD 1: Clean & Jerk (squat or power) for max weight 5-4-3-2-1 reps.

WOD 2: 50 Clean and Jerks @ 75% of 1-rep max, every 5 reps stop and do 5 Toes To Bar, all for time.

Scaling: A,B – 5 TTB, C = 8 TTB, Elite = 10 TTB

$$: 50 Ring Dips

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Workout of the Day: Wednesday 7-13-11

WOD 1: “Grace”

30 reps for time of 135 lb. clean and jerk. Scale as needed. Record weight and time, write it on the challenge chart if you are participating.


WOD 2: 3 rounds for max reps: (rest as needed in between, could be determined by the class size)

  • in 4:00 Row 500m and then complete max reps of one arm kettlebell push press.

Kettlebell Scaling: A: 26/18 B: 35/26 C: 53/35 E: 70/44. Alternate arms as you wish.


$$: Bear Crawl D&B x 3 forwards, 3 backwards.

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“Today is my one year since I started Crossfit at Crossfit Salem. I am so glad I found the place. I have made many great friends, had new experiences. I cannot speak enough how much it has changed me. I feel so much better because of Crossfit. Thank You Andy and Carol for providing such a fantastic place to go. Thank Yo…u to the rest of my Crossfit crew for helping me through this first year!”Rory


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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.

Thanks for reading and we can't wait to see you at CrossFit Salem getting in the best shape of your life in a fun supportive environment!

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