WOD 03 12 14

A. Front Squat 4×4 @ 84% (Sets across).  Then, perform 1 ME set for reps.

B1. Dips: 4 sets of 5-8 reps.  (Adv: Strict MU: 2-5 reps) Add weight to hit reps.

B2. Glute Ham Raise 3×10 AHAP.

C. Select a fix # of burpees: (3 or 6).  This does not change.

1st minute: 1 C&J (145/100) + Burpees

2nd minute: 2 C&J + Burpees

3rd minute: 3 C&J + Burpees…continue until you cannot complete the work within the minute.  This follows the “Death by” format.

Sub Thrusters or FS for C&Js.  Racks allowed for FS and Thrusters.

Comments: What is the most useful cue that’s helped you learn the clean?

Post times, loads, and comments.

Anmar Clean and Jerk

03 12 14
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11 thoughts on “03 12 14

  • 03 11 2014 at 10:12 pm

    How much weight for C&J?

  • 03 11 2014 at 10:14 pm

    Oops – just posted!

  • 03 11 2014 at 10:41 pm

    It’s a toss up between the “scarecrow” elbows and “humping” the car door. I need more pelvis!

  • 03 11 2014 at 10:46 pm

    I find the best cue for me is to drop. Just drop under the bar. There was no amount of other information that sunk in for me to not take the bar UP to my shoulders. Everything else came along once that happened. Fast elbows were hindered by me trying to pull the bar up. Power position wasn’t happening unless I dropped, etc. I practiced empty-bar high-hang cleans one day and it clicked, boom.

    • 03 12 2014 at 11:26 am

      OMG last nights deadlifts have truly ruined me today. NOTHING came together the way it should have.
      A. 115-135. Max was TWO 😛
      B. Yup
      C. Four. FOUR. PU Wednesday, PU

  • 03 12 2014 at 10:28 am

    don’t pull fast off the floor. EXPLODE HUMP THE CAR DOOR. drop it like its hot.

    • 03 12 2014 at 10:38 am

      This is a rap song waiting to happen!

  • 03 12 2014 at 11:40 am

    :)…hump the car door…that’s the best

    for me it was pulling myself under the bar, and not pulling the bar over me

  • 03 12 2014 at 10:09 pm

    A. 85# for 8.
    B. check
    C. 8+7 w/ 53# thrusters and 3 burpees.

  • 03 12 2014 at 10:29 pm

    Humping the car door will always make me giggle
    A. I miss squats… subbed lunges w/25#KBs and Bulgarian (??) split squats
    B. half check. worked on dips skipped GHRs
    C. 7 rds – subbed 20# push presses & 50m row
    Happily, the hip doesn’t seem to hate me at the moment 🙂 Baby steps.

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