12/22/2009

''Clean and Jerk Ascension Ladder'' (12.22.2009)

Warm-up Drills (12.22.2009)
Row 500m
2 rounds at your own pace of
9 x Dead-hang Pull-ups
9 x Push-ups
9 x Air Squats
9 x Knees-2-Elbows

''Clean and Jerk Ascension Ladder'' (12.22.2009)
With a continuously running clock do one 135 pound Clean and Jerk the first minute,
two 135 pound Clean and Jerks the second minute,
three 135 pound Clean and Jerks the third minute...
continuing as long as you are able.

Use as many sets each minute as needed. Power Clean, Squat Clean, Push Jerk, and Split Jerk are all viable options.

Post rounds/reps completed to comments.

Skill Development (12.22.2009)
Perform 2-3 Rounds of the following ring sequence, if possible move from start to finish without coming down:
Muscle-up x 1
Ring Dip to max depth with :02 hold at bottom x 2
Support x :10
Ring Dip to max depth with :02 hold at bottom x 2
Muscle-up x 1

CrossFit Endurance WOD (12.22.2009)
Swim, Bike Run, or Row (C2)
1min on, 1 min off,
1 min on x :50 sec rest,
1 min on x :40 sec rest,
1 min on x :30 sec rest,
1 min on x :20 sec rest,
1 min on x :10 sec rest,
then go back up the ladder until you finish with
1 min on x :50 sec rest,
1 min on x Done.

Post distances to comments.

8 comments:

Anonymous said...

5 Rounds +3 (95lbs) / 5:56x15 reps


Deuce

Anonymous said...

Clean and Jerk Ladder as Rx'd
6 rounds + 6 reps

Dang!

Anonymous said...

5 rounds @ 135lbs
15 clean jerks 1:48

Indy


300 double unders 6:25

Khan

Melissa said...

Clean and Jerk Ladder
6 rounds + 4 reps 95#

Anonymous said...

Lynn
Clean and Jerk Ladder
9 rounds plus 9 @ 65#

Nick said...

as Rx'd

9 rounds plus 9 reps

-Rambo

Anonymous said...

6 complete rounds plus 3 (95 lbs)

Brian

Anonymous said...

3 X K2E
4 X Ring Row
5 X Pull-up (blue band)
8:04

Skill Development
Goodmornings (25# plate)
Back Squats (95#)
7:25

Walter