Add a little Power to your Thursday at WildFire CrossFit

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Add a little Power to your Thursday!


Yesterday we had a great workout for building stability throughout the body.

Exercises like the weighted lunge and Med Ball Push Up (not to mention the Russian Twists) help all our muscles work together at their fullest range of motion.

Think about it. If we can’t re-engage the muscles in our legs when we relax, getting out of the bottom of a lunge wouldn’t happen.  

Today, we get to apply that stability in the Power Clean and Jerk, and there is a very specific method to the madness with the format of this lift.

We are going to give you all the time you need to go heavy. While you may dump the weight after the first rep, you must pick it up off the floor as soon as it stops moving. No more than 3 seconds.

The whole point is to somewhat string these together.

Now, ideally, if you can SAFELY maintain control on the way down, we would rather have you keep a grip on the bar.

Just remember….safely.

Few additional tips…

Drop under the bar even though you aren’t squatting all the way.

Rest 2-3 minutes between sets.

Keep your chin up. You are going to hit some and miss some. If you don’t miss any, you aren’t challenging yourself.

For the workout….

We bumped up the weight slightly for the Rx+, however, we want the same speed on your 3 we got from the 2.

You may dump is that helps you keep it safe, just get on it as soon as it stops moving.

Go hard on those sprints and HAVE FUN!!


Thursday, December 21, 2017

Warm Up: Row 500m
Barbell Warm Up w/ empty barbell or pvc:
3 Deadlifts
3 Clean Pulls
3 Clean High Pulls
3 Cleans
3 Front Squats
3 Push Press
3 Push Jerks
3 Split Jerks

Row 250m

Repeat Barbell Warm Up w/ empty barbell

Strength: Power Clean & Jerk 2-2-2-2-2

Use the heaviest weight you can for each set.

Rest as needed between sets.

Allow 25-30 minutes for this


WOD: 5 min AMRAP
3 Power Clean & Jerks 
100m Sprint

RX+ 145/105 RX 135/95 Scaled 115/75 (goal is touch & go)

Gymnastics Tonight at 6:30pm

Tabata Hollow Hold
Tabata Superman  Hold
Tabata Hollow Rock
Tabata Superman Rock
Tabata Active Hang
Tabata Beat Swing
Tabata Strict Pull-up
Tabata Kipping Pull-up

Complete as many rounds as possible in 10 mins of:
4 Strict Handstand Push-ups
10 Alternating Db Bent Over Rows, 50/35 lbs
6 Ring Dips


Sumo Deadlift/Row Sprint
15 Cal Row SPRINT after each set
Rest 2 min minimum between each set

Tabata: 20s On & 45s Rest x 8 Rounds
Toes To Bar for Max Reps
String reps together.

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