Work up to a 1 Rep Max Hang Clean & Jerk


Black/Blue/Grey WODs

For Time:

15 Thrusters (95/65) (65/45) (45/25)
3 Legless Rope Climbs (with Legs) (9 Progressions)
12 Thrusters (95/65) (65/45) (45/25)
2 Legless Rope Climbs (with Legs) (6 Progressions)
9 Thrusters (95/65) (65/45) (45/25)
1 Legless Rope Climb (with Legs) (3 Progressions)

January “COOL” Board

***Make some goals for yourself for January

– Leann – 90# Snatch
– J.P. – 300# Clean & Jerk
– Tony – 285# Clean & Jerk
– Cory – 400# Back Squat
– Brad – 165# Snatch
– Jordanne – 100# Snatch
– Stephanie – 1st Pull Up!!
– Beth – 1st Bar Muscle Up!!!
– Stephanie – 43 Consecutive Double Unders
– Eric – 3 Consecutive Muscle Ups
– Steve H. – 30 MU’s in WOD

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Tony – 300# Split Jerk!
– Sheila – 30 Consecutive Double Unders
– Kady – 210# Split Jerk
– Steve T. – 200# Split Jerk
– Brian S. – 255# Split Jerk
– Aaron – 255# Split Jerk
– Billy – 265# Split Jerk
– Wes – 225# Split Jerk
– Josh – 205# Split Jerk
– Steve H. – 195# Split Jerk
– Jaime – 20 Consecutive Butterfly C2B Pull Ups
– Beth – 145# Split Jerk
– Adam P. – One Bobby
– Julie – 1st C2B Pull Up
– Jonathon – 1st Bar Muscle Up!
– Brad – 400# Deadlift
– Pete – 1st Bar Muscle Up!!
– Emily – 300# Deadlift
– Eric – 405# Back Squat
– Meredith – 12 Consecutive Double Unders
– Jacque – 180# Deadlift (1st official PR)
– Pete – 315# Deadlift
– Wes – 150# Snatch

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18 Responses to 1/27/14

    • Jordanne says:

      Hang clean & jerk – 130#
      Metcon – 8:43 with legs

      Hang lifts are going on my list of goats >:C
      I’m happy I survived another wod with rope climbs but my forearms have staged a coup, stormed the castle, and exiled the royal family.

  1. Kady says:

    1 Rep Max Hang Clean and Jerk: 195#
    Metcon: 9:15

    I’ve wanted to do that since the games…just as hard and scary as expected!

  2. Meghan says:

    Hang clean and jerk 135#

    No metcon due to the continuation of this stupid achilles/ankle injury. Frustration is starting to get the best of me, just want to feel like an athlete again ahhhhh!

  3. Todd says:

    1 Rep Max Hang Clean and Jerk: 180#

    Metcon: 6:40. I have to admit that on my last rope climb I had to use my legs on the way back down…about ready to go splat.

  4. Leann says:

    Turns out I can’t do legless like Pichelli… I know I was shocked too 😉

    Wod with legs in 5:47.
    My arms and lungs think I just finished Fran.

    120 hang clean and jerk… eh, I’ll take it. I prefer cleaning from the ground.

    • Leann says:

      I forgot to mention my lifting buddy Claire today who told me before we started “I think I can do around 95#’s…. then proceeded to do 110# with ease & PR on her jerk 🙂

  5. Pete Jones says:

    155# HC and Jerk, know I have more weight once I get the form.

    WOD with legs 6:03, yet my smoked fore arms from Saturday and shoulders from today limited me from completing the last one, had to do progressions. In retrospect, I would rather have waited it out but in the moment I just wanted to be done, thus the progressions.

  6. Annette says:

    HC&J: 145#

    Took me so long to get it (just a few fails in there …) that I had to leave without doing the metcon :-(. Took one crack at a legless rope climb, though, and surprised myself by getting almost there! All I had to do was TOUCH THE BEAM, but I couldn’t do it. 🙁

    So while, TECHNICALLY it’s a No Rep, and it certainly wasn’t after doing 15 thrusters – I’m still grinning from the “accomplishment”! When I started CF, rope climbs were one of those things I wondered if I’d EVER be able to do… and to make it up that rope on my upper body strength alone today is pretty flippin’ ridiculous. I’m glad Loree encouraged me to give it a try 🙂

  7. Jaime says:

    Max Hang Clean & Jerk – 195#
    Metcon – something right around 19:00…I made it all the way up on my last legless climb and just had to touch the beam to finish right around 8:00 but couldn’t get it 🙁 Instead spent 10 min trying to get the last one. Finally did, rope burned hands and a bloody pinky finger later. Ouch.

    Just gonna say, I enjoyed watching Lance hang clean 310# waaaay more than I enjoyed doing the legless rope climbs today, haha! Good job 😉

  8. Tony says:

    I love the new programming!

    I hated hang cleans until about two months ago when I forced myself to learn how to hook grip. No idea what to expect today, but somehow hang cleaned 295# (missed the jerk), more than I’ve ever cleaned before. To C&J 300# has been my goal for over a year and it is starting to seem attainable. I’m going to nail 300# soon and write a crossfit manifesto for everyone to read and moonwalk the length of the gym.

  9. Bobby says:

    Hang Clean & Jerk – 295#, felt pretty easy and then about squashed myself after standing up with 305
    Metcon – 2:59 Rx’d, what it should have looked like in July 🙁

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