Clean and Press/Jerk Crossfit workout

[AirborneDoc82ndABN]

So I've been Crossfitting it for about 1 1/2 months now. Prior to that I followed a pretty consistent training split.

One of the workouts of the day (WOD), was 135lb Clean and Press, 30 reps for time. I have done this workout 3 times now, and my times are improving each time. Last night I managed a 5:30. I know it doesn't sound impressive but please don't knock it til you try it.

Just a sample of the ease and simplicity of CrossFit. Like I did some more after that, but that was the core of my workout..

 

[Cry For Love]

Has it translated into increased power? In addition to the endurance rise.

 

[sam3083]

A clean and jerk is a high coordination exercise. Using it in EDT (energy dense training aka crossfit) is quite dangerous in my opinion.

 

[AirborneDoc82ndABN]

Definitely an increase in power.. I am down to just under 4 minutes for the 30 reps of clean and press.. Also started off setting the load so its 50/40. For instance do 5 reps, jump over bar and do 5 more. Alternate until you have completed the total of 30 reps.

Just a warning, this is rough and I do not recommend starting heavy.