Week 3 Workout

04.05.11 - 04.10.11

Squat clean / Jerk

Workout

Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg)
Jerk (165lb / 75kg)

Description

Squat clean and Jerk
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Required Equipment

A barbell configured for 165lbs / 75kg

Additional Notes

Please be sure to watch the entire workout instruction video for full details. One round includes a squat clean and a jerk. You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt. You will enter your result by the number of rounds completed, plus an additional squat clean if the final round is incomplete. For a downloadable PDF of the workout with a score card, click here.

Workout

Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (110lb / 50kg)
Jerk (110lb / 50kg)

Description

Squat clean and Jerk
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Required Equipment

A barbell configured for 110lbs / 50kg

Additional Notes

Please be sure to watch the entire workout instruction video for full details. One round includes a squat clean and a jerk. You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt. You will enter your result by the number of rounds completed, plus an additional squat clean if the final round is incomplete. For a downloadable PDF of the workout with a score card, click here.

Workout

Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (110lb / 50kg)
Jerk (110lb / 50kg)

Description

Squat clean and Jerk
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Required Equipment

A barbell configured for 110lbs / 50kg

Additional Notes

Please be sure to watch the entire workout instruction video for full details. One round includes a squat clean and a jerk. You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt. You will enter your result by the number of rounds completed, plus an additional squat clean if the final round is incomplete. For a downloadable PDF of the workout with a score card, click here.

Workout

Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (110lb / 50kg)
Jerk (110lb / 50kg)

Description

Squat clean and Jerk
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Required Equipment

A barbell configured for 110lbs / 50kg

Additional Notes

Please be sure to watch the entire workout instruction video for full details. One round includes a squat clean and a jerk. You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt. You will enter your result by the number of rounds completed, plus an additional squat clean if the final round is incomplete. For a downloadable PDF of the workout with a score card, click here.

Workout

Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (75lb / 35kg)
Jerk (75lb / 35kg)

Description

Squat clean and Jerk
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Required Equipment

A barbell configured for 75lbs / 35kg

Additional Notes

Please be sure to watch the entire workout instruction video for full details. One round includes a squat clean and a jerk. You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt. You will enter your result by the number of rounds completed, plus an additional squat clean if the final round is incomplete. For a downloadable PDF of the workout with a score card, click here.

Workout

Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (75lb / 35kg)
Jerk (75lb / 35kg)

Description

Squat clean and Jerk
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Required Equipment

A barbell configured for 75lbs / 35kg

Additional Notes

Please be sure to watch the entire workout instruction video for full details. One round includes a squat clean and a jerk. You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt. You will enter your result by the number of rounds completed, plus an additional squat clean if the final round is incomplete. For a downloadable PDF of the workout with a score card, click here.

Find a Participating Affiliate or Compete Anywhere

Find a venue that's hosting official workout sessions or work out on your own and tape yourself.

Submit your Score

Find a participating affiliate to train at or compete on your own and tape it. You can submit your score more than once if needed.

Kenzie M

This looks pretty awesome ..I'll add them to my workout schedule..btw you got any routines to maje my shoulders broader? they are skinny as hell..

Kenzie,
butcher block countertops

Posted at 6:41 AM PST on December 28, 2011
diseal22 d

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Posted at 10:36 PM PST on December 18, 2011

14 rounds Rx @ Crossfit Murrieta

Posted at 1:36 PM PDT on April 27, 2011

wod #3 was scaled at 85#

Posted at 9:05 AM PDT on April 13, 2011

wod was scaled at 85#, I tried submitting a scaled score but site wouldn't let me...please let me know how to proceed

Posted at 9:04 AM PDT on April 13, 2011

Jarrod, Fit2Fight, and Jennifer I sent them and email and this was what I got back:
Scott,

Yes, if you submitted a better score, that score will be reflected in your ranking. We are however, experiencing some issues with the leaderboard. We are working on a solution so that everyone's score/ranking shows up correctly and in a timely manner. My advice is to stand by and see if things work themselves out in the next few days. Your continued patience is appreciated.

Posted at 5:31 AM PDT on April 13, 2011

same here, latest score not posted for last wod.

Posted at 7:47 PM PDT on April 12, 2011

We have the same issue with about half a dozen of our athletes right now!

Posted at 7:21 PM PDT on April 12, 2011

same question as Scott G below "repeated the workout, submitted a better score, it was validated, but my better score is still not showing as my score for wod 3?

Posted at 6:44 PM PDT on April 12, 2011

@CrossFitHQ: At one point last week there was an option to submit a scaled workout for week 3... my affiliate rejected it because they couldn't tell the difference between scaled and non-scaled on their screen. Can we just submit it as-is and have the affiliate tell you it was really scaled? I know that scaled workouts take you out of the "running" but I would still like to submit my score, especially since this has been an option up to a few days ago, or have my $10 back. Thanks for helping us.

Posted at 8:04 AM PDT on April 12, 2011