WOD: Clean & Jerk 5x3 + La Jolla — Clean, Burpee
Monday, July 13, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 8min AMRAP 8 Banded Side Steps 8 Banded High Pulls 8 Banded Good Mornings 8 Banded OH Press 8 Muscle Cleans 8 Strict Press
3-2-1 3-Position Clean + Strict Press-Push Press-Push Jerk
Score type: Not Scored
Clean & Jerk 5x3
Clean & Jerk for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps
Score type: Load
Prep
10 H/R Pushups 20 Bar Hops 10 Up/Downs 10 Bar Hops 5 Burpees Over Bar 5 Bar Facing Burpees
Score type: Not Scored
La Jolla
Tabata :20sec On/:10ec Off 100 Bar-Facing Burpees
What Makes This Workout Effective
Today’s For Time focus blends heavy compound loading with high-intensity metabolic conditioning. The Clean & Jerk sets build raw explosive power and shoulder stability, while the high-volume burpees drive the heart rate up to improve cardiovascular recovery under fatigue.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Clean & Jerk, Bar-Facing Burpees |
| Intermediate | Clean & Jerk (Lower weight), Step-back Burpees |
| Beginner | Dumbbell Clean & Press, No-pushup Burpees |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic stretching and heart rate elevation. |
| Skill/Strength | 20 min | Movement prep and technical review. |
| WOD | ~20 min | The main metabolic conditioning piece. |
| Cooldown | 10 min | Recovery and mobility. |
FAQ
Q: How should I pace the 100 Bar-Facing Burpees during the Tabata intervals?
A: Maintain a consistent rhythm rather than sprinting the first few sets. Aim for a number of reps you can hit consistently across all rounds to avoid early burnout.
Q: How do I transition effectively between the strength work and the metabolic conditioning?
A: Use the transition period to shake out your shoulders and regulate your breathing; the shift from heavy loading to high-rep burpees requires a quick shift from anaerobic power to aerobic endurance.
Q: I’ve never done a Clean & Jerk; what should I focus on first?
A: Focus on the “catch” position and keeping the bar close to your body. Start with a PVC pipe or light dumbbell to nail the mechanics before adding weight.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136