Categories
Clean Olympic Lifting Squat

Clean and Back Squat

Congratulations to Stuart who nailed a clean and jerk PB at Friday's lifting meet
Congratulations to Stuart who nailed a clean and jerk PB at Friday’s lifting meet

Lifts

Clean deadlift + high hang clean + hang clean 5x(1+1+2)

Clean pull 3×3

Back squat 5×5

Optional conditioning

40s on: 20s off for 6 rounds alternating:

Box jumps 24/20″
Push ups

Core conditioning

Jack knives 3×12

Categories
Clean Olympic Lifting Squat WOD

Clean and Back Squat

Steve cleaning 122kg on his way to the top of the podium in Saturday's competition
Steve cleaning 122kg on his way to the top of the podium in Saturday’s competition

Here’s the footage of the final men’s group of clean and jerk from Saturday’s Olympic lifting match against Broadsword Barbell.

Steve took the group 3 men’s title, finishing up with a 122kg clean and jerk.

Well done to everyone who took part – there was some great lifting.  Dec and Giles lifted for the first time in a competition, Stuart narrowly missed a 64kg snatch (saving a 66.5kg pb for 3 days later in training!), Matt W hit a beautiful 90kg snatch which has been eluding him for a while and Gaz went home in his own car rather than an ambulance.

Lifts

Clean deadlift + 2 high hang clean 5x(1+2)

Paused clean deadlift 3×3

Back squat 5×5

Optional conditioning

Partner relay 8x200m run

Core conditioning

3 rounds:
12 glute ham raises
1min plank

Categories
Clean Jerk Olympic Lifting Snatch Squat WOD

Jerk max out or competition preparation

Lifts

Matt nailing a jerk in this year’s open

Either Jerk Max Out:

Jerk 2×3, 3×2, heavy singles
Work up to a technical 1RM

Overhead squat heavy singles

Or, if you are competing in the Blackwater Broadsword Weightlifting competition this Saturday, competition preparation:

Snatch
Warm up to your opener then with the clock running lift your opener  E2MOM x5

Clean and Jerk
Repeat the same process as the snatch

 

Categories
Clean Jerk Olympic Lifting Squat WOD

Front Squats, Accessory & Conditioning

CrossFit Class

Strength

Front Squats 10-8-6-4-2 – progressive weight across all sets

Strength Accessory

Bulgarian Split Squats – 2 x 10 reps each leg. Hold DBs or KBs to add weight

Conditioning

21-15-9 reps for time:

Toes to bar / Knee Raises
Overbox Jumps 20″
KB Swings 32/20k

Finisher

Pair up and play with your handstands

Olympic Weightlifting

Lifts

Clean and Jerk 2×3, 3×2, 3×1

Halting clean deadlift + finish 3×3

Back squat 5×5

Optional conditioning

300 double unders with 5 burpees EMOM except 1st minute

Core conditioning

75 abmat situps