Clean & Jerk - Fran

Monday, January 6, 2025

Westbound CrossFit (Coach Bryn)

1630 (14 of us)

Benchmark Week!!

Benchmark week is going to be a repeatable week of workouts that we can use to track our athletic improvement and increase in fitness. We will retest these workouts periodically throughout the year, and they will serve as our measuring stick for your improvement as an individual, and our improvement as a gym!

Please be sure to record your scores on the papers provided at the front of the gym and specify which version you completed. Add any relevant notes as well!

WARM UP

2x

200m run

8-10 light DB thrusters

MOVEMENT/MOBILITY - PVC, pull up bar

:30 wide lunge stretch w/ rotation / side

:30 stagger stance hamstring stretch / side

*grab PVC

6 PVC good mornings

6 deadlift to thigh

6 clean pull jump shrug

6 front squats

6 dip holds

6 push press w/ pause in dip and overhead

6 dip, jump, punch w/ nothing in hands

6 push jerks

6 dip, jump, punch to split

6 split jerks

4 squat C&J's

:15 dead hang, active shoulders + :15, passive

6 short kip swings, active shoulders w/ band if need

6 long kip swings relaxed

PRIMER - barbell @ first warm up weight

5x

1 squat jump as high as possible + 1 clean and jerk as snappy as possible

STRENGTH

Building to a 1 Rep Max Clean and Jerk

EMOM x 3

2 Clean and Jerks @ 50-60% - 75/85/85

E :90 x 3

1 Clean and Jerk @ 70-85% - 95/105/105

E 2:00 x 3-5

1 Clean and Jerk @ 85%+ - 135/145/155/165

Clean and Jerk

1 x 1

165 was an exciting and unrealized at the time PR over my previous best of 160# on 2/25/2020.  I did walk it a bit and the jerk was certainly not textbook.

METCON

Fran

21-15-9

Thrusters, 95# / 65#

Pull-ups

Fran, Scaled Thrusters

21-15-9

Thrusters, 75# / 55#

Pull-ups

Fran, Scaled Pull Ups

21-15-9

Thrusters, 95# / 65#

Banded Kipping Pull-ups (Purple Band)

Fran, Scaled

21-15-9

Thrusters, 75# / 55#

Banded Kipping Pull-ups (Purple Band)

I last did Fran on 12/27/2021 with 45# thrusters and ring rows finishing in 5:31.  5:25 represents a small improvement that I was pretty excited about.  I would like to bump up the weight to 55# on my next attempt.