C&J - Metcon

Monday, January 12, 2026

Westbound CrossFit - Coach Loni

0900 - 12 of us

Warm Up

Run 1 min

Inch worm

Scap push-ups

Down Dog-Cobra

Inverted warm-up

Deadlift warm-up

C&J warm-up

Strength

Every 1:00 x 10

2 Squat Clean + Split jerk

*start at 60% or 6/10 RPE and build! 

I was not moving well.  85 pounds is well below my one-rep max, but it was nice to do full squat cleans and jerks.

75-80-85-85-85

85-85-85-85-85

Conditioning

6-5-4-3-2-1

Wall Walk

Clean and Jerk (185/125lb.)

Into:

3-6-9-12-15-18

HSPU

Deadlift

For time. 

Goal: Sub 15:00

Cap: 18:00

Intermediate: 135/95lb., abmat HSPU

Baseline: 35/15lb., partial distance wall walk, pike from feet HSPU

I scaled this aggressively.  I cut the reps to 5-4-3-2-1 and 3-6-9-12-15, the bar to 75 pounds and the gymnastics to partial wall walks and knees on box HSPU.   I finished the wall walk and C&J in about 8:30 and the remainder in at 17:32.  I was actually quite pleased with the effort.  The wall walks were steady.  The HSPU were eventually 5-4-3-3 reps.