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Competitive Fitness 12.28.13


Competitive Fitness 12.28.13

Hope you are ready for our Christmas (ugly sweater) Party at 7pm. Best(ugliest) sweater will win something. Also reminder that January 4th we will be having our clean and jerk clinic.  Don’t forget to sign up… For those that are looking to get an in-depth instruction of how to properly perform these movement I highly recommend this. Click here for other upcoming events.

Prep Work
Team Stretch

Take 20 minutes to build to a “heavy” Clean & Jerk

“Lift Up Luke”

Complete as many rounds and reps as possible in 5 minutes of:
4 Power Cleans (155/105 lbs)
24 Double Unders
10 Pull-Ups

Rest as needed then

3 Rds For time
800M run
20 Burpees

Cool Down
1k Row

Post results to comment section 

12 Responses

  1. sandra

    150 clean jrk new pr. Thank you tashina for support. 3+4 rounds for 4 105 cleans 24 DU 10 pull ups. 2nd wod for time 17:14.. cool down airdine bike 50 call 5min..row 1000met 4:44sec

    1. Marcos Ramos

      looked Solid Sandra… you should have let me know and grabbed the video camera…. Anytime you guys want please feel free to grab it and use it.

  2. Tasha M

    Clean and Jerk: 75lb, failed at 80, but I think a lot of that was my nerves. I think to much! :}
    2 rounds of 1st WOD, but I went to the bathroom, came back and it was a mess, lol! 70lbs for power cleans and used green band for pull-ups.
    2nd WOD, I believe about 25 minutes.

  3. Marcos Ramos


    still not going below parallel on my squat so worked up to 255 for a power clean and push jerk. Failed 260.

    1st part hit 4+4 or 5+4 Double unders we’re unbroken pull ups to. Power clean only touched and go the first round… Feel like it takes a lot out of me, so went to to single, who knows maybe its in my head.

    2nd part

    17:46ish running needs work. can feel the extra weight when running. Burpees felt good just running is not my friend:)

    Overall felt really good. Knee is feeling a lot better.

    Cool down: Coach B did some crazy thing to my leg.

  4. Tina

    Oly- 135 old PR was 150…my jerk is a mess…cleaning no problem the jerk is the problem 🙁

    WOD- 2 +4+20ish du I think…my double unders go awry when I have to do them in a wod

    Running- 17:10

    Then Juse tried to kill us by making us do the general fitness piece …why am I friends with that guy? I didn’t get the hug I was promised. I was a little hurt.

  5. HeatherD

    C&J =up to 105 x 2 which is my established PR. It felt good. I am staying in my body more and learning.
    85 and got 2 + 4.

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