9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 9/19/18

September 18, 2018

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
“Gwen” is a great example of blurring the line between weightlifting and cardio. Athletes will complete 15 unbroken clean and jerks, 12 unbroken clean and jerks, and 9 unbroken clean and jerks, resting as needed between. There is no time component to today’s workout. The only score is the load used, which will be the same across the board for all three sets. Athletes will have plenty of time to feel out weights before settling on their workout weight, which should be something they can complete for 15-20 repetitions unbroken when fresh.

If athletes do not complete the repetitions unbroken, they will still finish out the set. Their score will be the total number of reps completed unbroken at that weight. For example, if athletes get the 15 unbroken, 12 unbroken, but only complete 5 of the 9 unbroken in the final set, their score will be 32 reps. They will submit 32 reps at “x” weight as their score. They can rest as needed and finish out the remaining 4 reps of the set of 9.

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