"Clean and Jerk Test Workout"(10.21.2011)

Day 5 No Grain Challenge

Chris going big on the Test Workout for the No Grain Challenge! What will be your results in 30 days?!

I. Crossfit Providence/Vagabond CrossFit/CrossFit Craic Throwdown:
The Turkey Throwdown is all set and ready to go at CrossFit Providence on Saturday, November 19th, 2011. This friendly competition is for all Leveled CrossFitters, no matter your experience, and where your physical capabilities are at this time. This is a friendly get together amongst CrossFit Gyms, where the main goal is to have fun, and meet other CrossFitters from other gyms.. I encourage all Vagabond CrossFit Members to sign up for this event, and represent our gym with a strong showing. Please, sign up, and you willnot regret it. Remember, there are scaled divisions for everyone to take part in, and just look at it as any workout that you attend at Vagabond CrossFit. I have attached the sign up link to the Events Page, and below I have attached the link to sign up for the event online as well. You must be registered by November 16th, 2011 to take part in this event.

Turkey Throwdown

Click Here to Sign Up for the Event Throwdown.

II. Dynamic Specific Warm-Up:
Junk Yard Dawg Warm-Up x 20 seconds on/10 seconds off x 8 Rounds
Ascending Set Box Jumps x 3 Rounds
III. Dynamic Mobility Warm-Up:
Front Rack Position Stretch
Coach B Warm-Ups: Clean Variation
IV. Strength and Conditioning Workouts:
A. Hang Power Cleans, 3-3-3-1-1-1
B. “Clean and Jerk Test”:
10 Clean and Jerks For Time
Rest 90 seconds
10 Clean and Jerks For Time
Rest 90 seconds
10 Clean and Jerks For Time
*Level 1*
Clean and Jerks @ 1/4 Bodyweight(Female) and 1/2 Bodyweight(Male)
*Level 2*
Clean and Jerks @ 1/2 Bodyweight(Female) and 3/4 Bodyweight(Male)
*Level 3*
Clean and Jerks @ 3/4 Bodyweight(Female) and Bodyweight(Males)
Post Weights Used and Times to Complete to Comments.