Strength Focus - Back Squat -5 reps Moderate
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and Jerk -135# M/95# W
3 Toes-to-Bar
6 Clean and Jerk
6 Toes-to-Bar
9 Clean and Jerk
9 Toes-to-Bar
12 Clean and Jerk
12 Toes-to-Bar
15 Clean and Jerk
15 Toes-to-Bar
18 Clean and Jerk
18 Toes-to-Bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
This workout begins from the standing
position with the barbell on the floor and the Athlete standing tall.
Every rep counts in this workout. You will enter your score as the total
number of reps.
The barbell must make contact with the shoulders, such that the lift is in two distinct phases, the clean, and then the jerk.
A
shoulder press, push press, push jerk or split jerk may be used, as
long as the elbow, shoulder, hips and knees are fully extended, and the
bar finishes directly over the body with the feet in line. If the jerk
is missed but brought back to the front rack, the Athlete may re-attempt
the jerk from there without taking the barbell back to the floor.
In
the toes-to-bar, the Athlete must go from a full hang to having the
toes touch the pull-up bar. Both feet must be in contact with the bar at
the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.
Thanks for visiting, Thomas from Chicago Foundry CF, and Kim from Cuyahoga CF (OH)!
Faces of Champions!
Great job on all the PR's we saw today! 8-20# PR's on the Clean and Jerk for multiple reps and first time Toes-to-Bar! So exciting!!