Cleans, Jerks, Pulls, and Carries

Feeling pretty lazy on this holiday. Went to the gym at 2 though.


  • Crossover Symmetry Activation
  • Clean & Jerk
    • 5×45#
    • 5×95#
    • 2×135#

Partner Clean & Jerks

  • 30 x 135# (sets of 5)
  • 24 x 155# (sets of 4)
  • 18 x 185# (sets of 3)
  • 12 x 225# (sets of 2)
  • 6 x 245# (sets of 1)

Got this idea from the Team Series workout this last year, but there is no big rest waiting for a pair of women to do their reps. Each partner has to do the assigned number of reps before switching, which is 3 sets per person at each weight. For example, Bryan did 5 reps with 135, I did 5, and then we repeated 2 more times. Same with with sets of 4 on the 155# bar and so on.

Took us 13:57 to finish. Went better than expected. I was able to power clean and push jerk every rep, even the 245# after everything else, which I wasn’t sure would happen. The doubles with 225# were the hardest part. The sets with 135# were touch-n-go and then singles with every other bar.

Move Stuff

5 Rounds

  • 50′ Rope sled pull (160#)
  • 50′ Rope sled pull (160#)
  • 200m Barbell Carry (135#)

2 Rounds

  • 50′ Rope sled pull (160#)
  • 50′ Rope sled pull (160#)
  • 200m Sandbag Carry (60#)

That barbell carry was much worse than I expected. I did the first and fifth rounds without stopping but stopped for a short rest in the middle 3 rounds. It wasn’t my legs that were an issue though, it was my upper back and shoulder muscles from the pressure of the bar. I hugged the sandbag on my chest when carrying it. Took a little break after each round of everything; wasn’t concerned about doing it for time.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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