SATURDAY 10.6.18
PROGRAM B
PART 1
In a 5 Min Window:
Run 400 Meters
THEN
AMRAP Clean and Jerk in the remainder of the time.
REST 2 MIN BEFORE PART 2
RX Men: 95#
RX Women: 65#
RX + Men: 135# +
RX + Women: 85# +
Score: Total Reps of Clean and Jerk (both together = 1 rep)
Goal: Try to shoot for 20 or more!!For this workout you will put 5 min on the clock.
When the clock starts you will run 400 meters. When you get back you will use the remainder of that 5 min to do as many clean and jerks as possible!
You will then rest 2 Min before Part 2
The clean AND jerk together counts as 1 rep.
The bar will start on the ground with the feet under the hips. The bar is close to the body, hands are just outside of the legs. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend ing the knees, but not so much you are squatting. Arms are long and straight.
From here you will lift the bar by digging the heels into the ground as you lift the chest and pull the bar into the body. Once past the knees you will pick up speed and jump and shrug the shoulders! Pull the elbows high and outside to keep the bar close to the body as it travels UP! Pull yourself down and under it and pull your elbows around and through FAST! Catch the bar on the shoulders in a partial squat with the elbows in front. Make sure the heels are down and knees are out.
If you are comfortable you will feed this partial dip position into the jerk. This means you will stand up hard and fast to pop the bar off of the shoulders - move the face out of the way - press the bar up as you press yourself back down. Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.
Make sure the heels are down and knees are out. Stand to finish!
Part 2
For Time (As fast as possible)
# of Clean and Jerks you got in Part 1
then
Run 400 Meters
Use the same weight!
Score: Total Time
Goal: Can you beat 5 min??So let's say on Part 1 you got 25 clean and jerks.
YOUR workout for Part 2 would be:
25 Clean and Jerks
Run 400 Meters
Do that as fast as you can!
Use the same weight for this part as you did for Part 1!
See if you can beat 5 Min!
PROGRAM A
PART 1
In a 5 Min Window:
Run 400 Meters
THEN
AMRAP Dumbbell Clean and Jerk in the remainder of the time.
REST 2 MIN BEFORE PART 2
RX Men: 40# DBs
RX Women: 25# DBs
RX + Men: 50# DBs +
RX + Women: 35# DBs +
Score: Total Reps of Clean and Jerk (both together = 1 rep)
Goal: Try to shoot for 20 or more!!
Part 2
For Time (As fast as possible)
# of Clean and Jerks you got in Part 1
then
Run 400 Meters
Use the same weight!
Score: Total Time
Goal: Can you beat 5 min??
PROGRAM C
PART 1
3 Min AMRAP
(As Many Reps as Possible in 3 Min)
Clean and Jerk
REST 2 MIN BEFORE PART 2
RX Men (Scaled Wodapalooza): 95#
RX Women (Scaled Wodapalooza): 65#
RX + Men: 165#
RX + Women: 115#
(We know that is a BIG jump from RX to RX+ - you can totally pick a weight between these 2. These are just the specific WZA weights)
Score: Total Reps of Clean and Jerk (both together = 1 rep)
Goal: Try to shoot for 20 or more!!For this workout the clean and jerk together is considered 1 rep. You will do as many clean and jerks as possible in 3 min.
The weights that are listed here are the specific ones listed by Wodapalooza. Obviously if you aren't trying to submit a score we HIGHLY recommend you pick something that works for you - will allow you to get in the neighborhood of 20-40 reps.
For the clean you are allowed to do a power clean or a squat clean. We recommend power.
The bar will start on the ground with the feet under the hips. The bar is close to the body, hands are just outside of the legs. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend ing the knees, but not so much you are squatting. Arms are long and straight.
From here you will lift the bar by digging the heels into the ground as you lift the chest and pull the bar into the body. Once past the knees you will pick up speed and jump and shrug the shoulders! Pull the elbows high and outside to keep the bar close to the body as it travels UP! Pull yourself down and under it and pull your elbows around and through FAST! Catch the bar on the shoulders in a partial squat with the elbows in front. Make sure the heels are down and knees are out.
If you are comfortable you will feed this partial dip position into the jerk. This means you will stand up hard and fast to pop the bar off of the shoulders - move the face out of the way - press the bar up as you press yourself back down. Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.
Make sure the heels are down and knees are out. Stand to finish!
Clean and Jerk (3 MIN TO FIND 1 REP MAX)
You will rest 2 min after Part 1 before doing this part.
Once the clock starts you only have 3 min to find the heaviest clean and jerk you can find.
You can power clean, squat clean, or even split clean.
You can press, push press, jerk, or split jerk.
Be safe and smart guys. Live to workout another day!
But also - good luck and get after it!