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January 09, 2013

CrossFit Cape Cod Workout Of The Day

1 Rep Max Clean and Jerk

Followed By

Clean and Jerk Ladder AKA Death By Clean And Jerk

Guys Use Up To 135lbs Ladies Use Up To 95lbs. Based Off Your 1 Rep Max It Should Be 50-60% Of Your 1 Rep Max


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  1. Erin Meagher Reply

    135 clean and jerk! 5 pound pr!
    8 rounds Rx

  2. Mark Lee Reply

    115 from the floor, 120 from the hang (mid thigh)

    used 80 pounds and did some of the 8.


  3. Amy Kbaum Reply

    135 clean and jerk 5# pr
    8 rounds w/ 95# – should have worked a little harder to get the 9th

    Thanks for the motivation, Erin. I was determined to get the 135, seeing that you got it. Great job!

    Thanks, Sarah and Jen Ben for your continued support!

  4. Anonymous Reply

    Some of the 8th round with #70.
    Went back down the ladder with #65. Working on not bouncing it off of my thighs, and going straight up. Thanks for the help on that Jon.

  5. Sarah Sprague Reply

    65 for 6 rounds then went back down the ladder.

  6. Anonymous Reply

    Chris J

    a) 185#
    b) 11 rounds @95#, wish I had had the presence of mind to remember that I could have rested for a few seconds and then started round but I was too gassed at that point to think
    c) Miko is the man.

  7. mason Reply

    Deadlift ladder at 135# 14 rounds
    Pr’d 10# on 1 rep max @ 235.

  8. Anonymous Reply

    A) 250# – 5# PR
    B) 8 rounds + 8 reps @ 135#- much more exhausting than I thought it would be.

    Thanks to McGrail & Sarah for the coaching on 1RM.


  9. Andy M. Reply

    A. 195# 10 pr
    B. 7 rounds plus 6 at 115#

  10. Jennifer Grace Reply

    A) 115# (first time determining my max). B) 9 rounds at 65#

  11. Anonymous Reply

    Adam said…
    185 max.
    Used 125 for workout. 8 rounds + 4, then just tried to keep 5 reps per round until Dom finished crushing the workout.

    – AB

  12. Amy Sch Reply

    105 10 pd pr. Then 9×70. Gave it all I had on the 9 and couldn’t do anymore. Had to read the post from Sarah a few times before I realized it was her not mark posting. lol! Nice Erin!

  13. Pingback: CrossFit Cape Cod » Wednesday

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