Hang Power Clean and Jerk
1-1-1-1-1-1-1
Bonus:
In honor of the Big 3-0, which I celebrated yesterday:
"The Dirty 30"
30 reps each for time of:
Double Unders
Pullups
Burpees
Push Press, 65lb
Weighted Situp, 30 lb
Box Jump
Wall Ball
skip to main |
skip to sidebar
Outdoor adventurer who ventured into Crossfit to get back into shape and improve my ability to participate in other sports.
All around fitness guy who got into Crossfit to keep in shape and keep Rob honest. . .
A Major in the USAF, another friend of Rob, and another person whom Rob tries to keep up with!
Crossfit: The sport of sport. Functional Fitness. A kick in the backside of traditional training (and the participants). This is a record of our exploits. . .
Rob
Outdoor adventurer who ventured into Crossfit to get back into shape and improve my ability to participate in other sports.
Alan
All around fitness guy who got into Crossfit to keep in shape and keep Rob honest. . .
Paul
A Major in the USAF, another friend of Rob, and another person whom Rob tries to keep up with!
Favorite Links
Crossfit Journal
Search this Site
Blog Archive
Followers
Labels
- 1 mile (2)
- 1-10-1-20-1-30 (2)
- 1000m (3)
- 10K (4)
- 10x1 (1)
- 15-12-9 (1)
- 1K (1)
- 1x5 (4)
- 1x7 (31)
- 200m (1)
- 21-15-9 (13)
- 25-50-75 (1)
- 250m (1)
- 2x10 (1)
- 3x5 (12)
- 3x7 (2)
- 400 (1)
- 400m (36)
- 5-5-3-3-3 (1)
- 500m (9)
- 5K (19)
- 5x5 (6)
- 5x7 (1)
- 750m (3)
- 800m (22)
- abmat sit-ups (1)
- air squats (3)
- Al's Creation (3)
- Alan (4)
- Amrap (14)
- Angie (6)
- Annie (4)
- back extensions (27)
- back squat (26)
- Badger (1)
- Bald Eagle Mountain Megatransect (1)
- ball slams (1)
- Barbara (6)
- Barbell Complex 1 (1)
- barbell push press (1)
- bench press (14)
- books (1)
- box jump (26)
- burpee (22)
- burpee pull-ups (1)
- Cascades 2009 (1)
- Chest to Bar Pull Ups (3)
- Chiefs (1)
- Chipper (1)
- Cindy (9)
- clean (1)
- clean and jerk (11)
- cleans (10)
- crabwalk (1)
- Crossfit total (11)
- curse of the novice (1)
- Dan John (1)
- daniel (1)
- Danny (1)
- dead lift (2)
- deadlift (47)
- Diane (2)
- dips (6)
- dirty 30 (2)
- double under (23)
- DT (2)
- dumbbell bear crawl (2)
- dumbbell snatch (3)
- Dumbbell split clean (2)
- dumbbell squat clean (1)
- dynamic effort (1)
- elizabeth (6)
- Erin (2)
- Eva (3)
- farmers walk (1)
- Fight Gone Bad (5)
- filthy fifty (6)
- finisher (1)
- floor to ceiling (1)
- forward roll (1)
- foundations (17)
- Fran (6)
- front squat (13)
- Garrett (1)
- glute ham sit-ups (23)
- Go West (2)
- Grace (2)
- Griff (1)
- hand-stand development (3)
- handstand push ups (33)
- hang clean (1)
- hang power clean (15)
- hang power clean and jerk (1)
- hang power snatch (3)
- hang squat clean (3)
- Hansen (1)
- Helen (5)
- hill repeats (1)
- hip and back extensions (4)
- hip extensions (3)
- inverted burpees (2)
- Isabel (1)
- Jackie (1)
- Jag 28 (1)
- Jason (1)
- Joshie (2)
- JT (2)
- jumping (1)
- jumping pull-ups (5)
- Karen (2)
- Kelly (3)
- kettlebell clean and jerk (1)
- Kettlebell Ladder (1)
- kettlebell swing (30)
- Kettlebell swings (5)
- kipping pullups (6)
- knees to elbows (12)
- L-pullups (16)
- L-rope climb (1)
- laws of gravity (1)
- Linda (3)
- Lynne (6)
- Mary (7)
- max load (1)
- Maximum Exertion Black Box (1)
- Michael (5)
- Mr Joshua (2)
- Murph (3)
- muscle up (26)
- musing (1)
- Nancy (2)
- Nasty Girls (3)
- Nate (6)
- Never Let Go (1)
- New Workout to Try (1)
- Nicole (5)
- nutrition (1)
- one arm pullups (1)
- one arm thrusters (1)
- overhead pistol (1)
- overhead squat (13)
- Overhead Walking Lunge (2)
- paralettes (1)
- Pistols (8)
- power clean (8)
- Power Snatch (5)
- pull to inverted hang (1)
- pull ups (98)
- push jerk (17)
- push press (23)
- push ups (46)
- pyramid (1)
- Rainier 2010 (1)
- Randy (1)
- rest day (133)
- ring dips (19)
- ring handstand push ups (1)
- Ring Plank Lowers (1)
- ring push ups (2)
- Road Warrior (1)
- Rob's Gym (1)
- rope climb (10)
- row (26)
- run (91)
- run backwards (1)
- running clock (1)
- Ryan (2)
- shoulder press (24)
- single-arm deadlift (1)
- sit ups (43)
- snatch (8)
- snatch balance (1)
- split jerk (3)
- squat clean (14)
- Squat Snatch (2)
- squats (47)
- standing broad jump (1)
- static handstand (1)
- Stephen (1)
- stiff legged deadlift (1)
- strict pull ups (9)
- sumo deadlift highpull (18)
- supine ring pulls (2)
- swim (1)
- Tabata something else (5)
- tabata this (1)
- thruster (32)
- toes to bar (2)
- Tommy V (1)
- true push ups (1)
- true ring push ups (1)
- tuck jump (1)
- turkish Get-Ups (1)
- Twins (1)
- Tyler (1)
- video (1)
- virtual shoveling (2)
- virtuosity (1)
- walk on hands (2)
- walking lunge (19)
- wall ball (22)
- wall climber (1)
- War Frank (1)
- weighted pull ups (11)
2 comments:
Happy birthday! 30 is frikkin old. I passed it almost 4 years ago, so I guess I'm absurdly old.
Anyhooo.
Power clean and jerks through 195, failed jerk on 205. Not my best work, but I still have much work to do on jerk.
So this was kinda like a mini "filthy Fifty" but had some harder components, i.e. actual pullups. I tried to combine components that I know I need work on: pullups, burpees, with components that I like, wall ball, double unders, and filled in the gaps from there. The box jumps ended up being more of step ups as I was sucking wind. I think my mountain athlete experiment is coming to a quick end. I'm having trouble maintaining the schedule and fitting in the LOOONGGGG workouts (1 took almost and hour and a half) Look for me back in Crossfit this week, but crossfit with a "Mountaineering bias." I'll be adding "rucks" with the 60 pounder in addition to the workouts and in the future, some climbing specific work as well.
Time to completion for the "Dirty Thirty"
18:57.51
Post a Comment