WOD

Fri, Sep 4

Coach J

Today’s time domain should tell you everything you need to know about this workout; it’s FAST!

Keep the load light. Today is not a case of “I can, so I will.” Today is about moving fast consistently and with enough clarity and control to move the barbell well.

After the metcon, we will keep the clock running up to the 20-minute mark for some heavy lifting. This provides an opportunity to move something heavy with friends while fatigued.

Happy Friday!

Coach B

Can't wait!

CrossFit 20260904

Clean and Jerk Max

CrossFit 20260904

(Time)
WARM-UP:
200m walk

On a 5:00 clock:
:30 bike
5 squats
5 inchworm to push-up
10 deadlifts
10 strict presses

Bike test:
1 set:
21/15-calorie bike
– Must finish in under 1:30 to perform Rx’d

WOD MOVEMENT REVIEW & WARM-UP:
2-3 sets:
5 clean and jerks
– The first set should be workout load
– The remaining sets can be heavier if desired

WOD: 21-15-9 reps for time
Rx:
STIMULUS 5:00-7:00
Clean and jerks (95/65)
Echo bike calories
– Women perform 15-12-9 calories
– Same calories on air bike and rower
- immediately after the workout spend until the clock hits 20:00 working up to a heavy clean and jerk single

MODIFICATIONS:
-Clean and jerk, modify weight and or reps, e.g., 15-12-9 or 15-10-5
-Echo bike, modify calories, e.g., 15-12-9 or 15-10-5

STIMULUS NOTES:
Time cap 9:00
Fast-paced effort
Light load on the clean and jerks that allows for 21 reps in under 1:30
Moderate to hard pace on each bike effort

STRETCHING:
1:00 figure-4 stretch/side
1:00 across the body tricep stretch/side

1^st	7:06	Coach B Fri, Sep 4, 2026
2^nd	7:53	Patricia Fri, Sep 4, 2026
3^rd	8:25	Amelia Fri, Sep 4, 2026
1^st	6:16 Rx	Kyle Fri, Sep 4, 2026
2^nd	5:35	Coach C Fri, Sep 4, 2026
3^rd	5:43	Coach J Fri, Sep 4, 2026

Kyle	6:16 Rx	Row
Coach C	5:35	15:12-9 @ 65#
Coach J	5:43	15-12-9 @ 75#
Coach B	7:06	15-12-9 @ 55# /12-9-6 / 120#
Patricia	7:53	15-23-9 @ 35#
Amelia	8:25	15-12-9 @ 65#
Rosie	8:50	15-10-5 @ 25#
Kelly	9:32	10-9-6
Cristine	10:30	12-8-4 @ 15#