WOD

Wed, Jun 17

Coach J

Today we have the benchmark workout GWEN

Gwen is 15-12-9 unbroken clean & jerks

This benchmark workout builds stamina and strength across the entire body. 💪

Your goal is to lift as heavy as possible on the set of 15 without failing any reps, demonstrating major technical errors, or putting the bar down.

Then continue with the remaining sets at the same weight. A great barbell strength day, but beware of grip fatigue.

No running today! 🥵

CrossFit 20260617

GWEN

CrossFit 20260617

(No Results Tracked)
WARM-UP:
200m walk
10 arm swings (across)
10 arm swings (overhead)
10 unweighted good mornings
10 alternating lunge + twists
10 push-ups
10 Romanian deadlifts
10 bent-over rows
10 hang muscle cleans
10 shoulder presses
– Use an empty barbell for the last 4 movements

WOD MOVEMENT REVIEW & WARM-UP:
On a 12:00 clock:
Work up to a moderately heavy set of 10 clean and jerks
– Build to workout loading

BENCMARK WOD 'GWEN': 15-12-9

Clean & Jerks

– This workout is for weight (max weight while going unbroken on reps)
– There is no time constraint
– Take as much rest in between sets as needed
– The sets are 'touch and go' only
– The weight may not rest on the ground
– All rest or re-grip is to be done off the ground (hips, shoulders, overhead) until the round is completed
– Use same weight for each round

STIMULUS NOTES:
Lift the heaviest load possible with good technique
Choose a challenging load for the set of 15 and see if you can hang on for the sets of 12 and 9
Moderately heavy for bigger sets in an overall lower-volume workout
Strength can be for reps too!
This workout is about grit and mental toughness just as much as it is strength
Get ready for a grip challenge!

STRETCHING:
1:00 hamstring stretch/leg
1:00 couch stretch/leg
1:00 forearm stretch