Monday, March 30, 2009

WHY CLEAN & JERK? BECAUSE ANYONE CAN BENCH.

warm up
250m row
3rnds of:
- 10 burpees
- 10 kb swings
pvc x 12 of:
- deadlift
- hang clean
- push jerk

workout
clean & jerk
warm up 5 x 5
work set 7 x 1 for 1RM

skill
handstand push-ups
- work the handstand
- active shoulder (push the ground away)
- work the negative

6 comments:

  1. CrossFit JAX31 March, 2009 08:22

    dustin. 167. 165#
    rowdy. 180. 175#
    todd. 220. 225#pr
    cav. 162. c&j skill development
    matt o. 170. 225#
    jon. 154. 165#pr
    rey. 215. 205#
    lorena. 128. 80#
    ryan w. 202. 145#
    caleb. 157. 185#
    dr j. 180. 245#pr
    kyle k. 174. 205#
    brannon. 183. 115#
    russ. 158. 235#pr

    ReplyDelete
  2. Maria31 March, 2009 11:34

    120. 105#pr

    ReplyDelete
  3. MK Crossfit Daytona31 March, 2009 21:06

    Wow, Chris! Great job!

    ReplyDelete
  4. Darrell31 March, 2009 21:33

    165.210#pr.first time ever trying for C&J 1RM. Again, thanks for your inspiration. Also did your Feb 20th WOD(on the minute every 2 mins..) 15 rounds.

    ReplyDelete
  5. Fleming31 March, 2009 22:27

    I have to take about a week off. Doctors orders for back problems. The rest of the CFJAX followers did:

    Name.weight.load

    Robert L. 205.225#
    Eric W. 181.185#
    Scotty B. 195.145#
    D-Nasty. 125.100# PR

    ReplyDelete
  6. Rob in Ger.01 April, 2009 00:42

    Rob.205. worked up to 150#. Shoulder is still a little tight. Have any tips? Did "Filthy 50" to push myself some. 23:50.

    Russ very impressive!

    ReplyDelete

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