CrossFit GonzStrong – CrossFit

Metcon (Weight)

Clean & Jerk Technique

On The 2:00 x 5 Sets:

1 Pausing Power Clean

1 Power Clean

1 Pausing Push Jerk

1 Push Jerk

Rest as needed between sets.

*Pause 3 seconds in the catch postion of both the clean and the jerk.

Percentages meant to be on the lighter side in order to ensure good quality movement.

– Pauses in the catch of the first clean and the catch of the first jerk are to help focus get receiving the bar with the knees out and hips back.

– We often see athletes with the knees pushed out forward of the toes and the hips tucked slightly forward in the recieving position of both the clean and the jerk. This is something we want avoid in our lifts.

– Let’s video our lifts today so that we can watch back and see what our landings look like.

Percentages Based Off 1RM Clean & Jerk:

Set 1: 30%

Set 2: 35%

Sets 3-5: 40%

Wipes clean (Time)

“Wiped Clean”

5 Rounds On The 4:00:

30 Air Squats

20/15 Calorie Row

7 Clean and Jerks 115 / 80 lb


– Conditioning Category: Sprint

– Looking for a weight on the bar that we feel confident we could cycle for 15+ clean and jerks unbroken when fresh.

– Rounds should take roughly 2:30-3:00 giving us at least 1:00 to rest before the start of each round.

– 5 Scores: Record your time on each interval. Your final score will be your slowest round.


– 20/15 Bike Erg

– 15/12 Assault or Echo Bike

– 15/12 Cal Air Run

– 15/12 Cal Ski

– 400m Run

– 15 Burpees


– Double Dumbbell

– Single Dumbbell (8 Reps)

– Reduce Weights

– Odd Object Ground To Overhead

Metcon (No Measure)


4 Rounds:

:20s GHDSU

:10s Rest

:20s GHD Face Up Hold

:10s Rest

Directly Into…

4 Rounds:

:20s GHD Hip Extensions

:10s Rest

:20s GHD Hip Extension Hold

:10s Rest