Wednesday 1/22/2014 CrossFit workout of the day
Warm up
3 sets
30 secs
jumping jacks
Lunges
inch worms
Dynamic hip and quad stretches
Warm up for pistols
2-3 sets of 2 each leg
3 sets
empty barbell
5 Slow motion Cleans
5 push jerks
Strength/Skill
Hang “Squat” Cleans
3-3-2-2-2
Training (Met-Con)
4 Rounds
3 Min AMRAP
3 Hang Power Cleans (115/80)(155/110)
3 Jerks (same weight)
6 Alt Pistol squats (3 per leg)
3 Min rest in between rounds
The goal is to push the pace for 3 mins then rest. Look to get better with each round. You only have 3 mins so you have to take minimal rest.
Score is total # of rounds completed
Scale options:
Scale weight on HPC and jerks
Coach will walk through scale for pistols
2014 01 21
Hang squat cleans: 175# x2
metcon: 16 + 6reps @115# “pistols” holding the rack
Hang Squat Cleans: 160# x 2
Metcon: 14 + 11 reps @ 115#, – pistols or as i like to call them barely pistols, holding rack (with both hands at times) and squatting down to stack of plates.
Hang squat cleans 70# x 2
Metcon: 13 +1 reps @ 55#… first time encountering pistols…. FUN.
hats off to the 530 class for showing face on this crazy morning.
Hang clean 95# x 2
Metcon 13+3 hang power clean + 1 jerk@ 95# and pistols should also probably be classified as “almost pistols”
Got up to 200# for the hang squat clean. 2 singles. Second one confirmed it’s my 1 rep max.
11 Rds @ 135
Pistols “RX” (5 lb plate under heel, holding a 10 lb bumper)
125# hang power clean 2 reps
WOD: 16 +6 (only RX’d the last two rounds)
Cominnnn back