Kitsap CrossFit - Forging Elite Fitness in Poulsbo, WA 

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June 10, 2014 at 8:02 pm

Wednesday 06/11/14

in: Workout


Take 15 minutes and build to today’s 1-RM Clean and Jerk

“Lucky Sevens”
7 min AMRAP
7 Box Jumps (24″/20″)
7 Burpees
7 Kettlebell Swings (53#/35#)

Post loads and rounds + reps to comments.

Some of our 6am'ers out for a little weighted stroll.

Some of our 6am’ers out for a little weighted stroll.

Slo-Mo Clean & Jerk

Here’s a great little video from Team USA on the Clean & Jerk. I especially love the animated visuals. Notice at the 1:21 mark how that bar is in contact with the highs way up by the hip. There is no space there and there shouldn’t be on your bar either. Anytime that bar breaks away from your body the load essentially becomes heavier due to increase in the moment arm of the load on your hips (gotta love physics). Watch this video a few time to pick up some good pointers and then come in today, bring that bar close into your hips and hit a new PR!

  • 245# on the c+j and 7 rds rx+ (2 pood)

    Posted by: X 11:56 am on June 12th, 2014
  • That’s more like a 110# PR David;)I didn’t have time for the Lucky Sevens but got 160# for my C&J. Not a PR for either lift, but a 5# PR for the C&J so I’ll take it!

    Posted by: Brandi 8:52 am on June 12th, 2014
  • Oops…i wish it was 365#…meant 265#.

    Posted by: David M. 8:49 am on June 12th, 2014
  • 365# (10# PR) on the C&J. 6 rounds and 12 reps on the “Lucky Sevens”. Did max set of double-unders and got 101 reps (1 rep PR) unbroken.

    Posted by: David M. 5:55 am on June 12th, 2014
  • Interesting video

    Posted by: X 8:41 pm on June 10th, 2014

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