- Spend 30 minutes working on your "goat"
- Read one article from the CrossFit Journal from 2005
WOD:
"Death by Clean & Jerk"
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerk the second minute, three 135 pound Clean and Jerk the third minute.... continuing as long as you are able.
Use as many sets each minute as needed.
Post article read and number of rounds/total reps to comments.
6 comments:
Alex,
Just to clarify. On, for example, the fifth round I will do 5 C&J's in one minute? Also, my rest time will be whatever time is remaining after the alotted reps in it's respective minute?
-Garrett
Yup, you got it. It's the exact same format as Death by Pullup. And much like DbP, it doesn't get interesting until the later rounds where rest is hard to come by. :-)
- Alex
6 rounds..i finished at the 6 min mark. i knew i wouldnt be able to finish 7 in the next minute so i figured that was failure? i caught my breath then did 9 more to make it grace. definately intense.
Rounds completed: 5, with 60,5 kg.
Improved by one rep and 4 kg compared to my last DbCJ.
My CF Journal subscription expired a few weeks ago; I'll re-subscribe July or August. So, no article read.
WOD "Death By C&J"
-10RDS w/ 70# Keg
This wasn't as taxing on the legs as it would have been as RX with the barbell but my arms, shoulders and upperback were screaming during this wod. It took a lot out of me to stabilize the keg due to all the sloshing around of the water. I will definately fill the keg up to at least 85# next time for this wod but all in all I'm glad I used the keg today. If you don't have one I recommend getting one and implementing it in on some of the clean & press and snatch wods, like Alex has already said. Mine cost me $30 for an empty keg and I watched a video on-line of how to open it.
Garrett,
That's awesome! The more I play with it, the more I love odd object lifting.
- Alex
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