Wednesday 7/30/2014 CrossFit Workout of the day
Warm up
Banded stretches for shoulders
BB prep/WU
3x Muscle clean to Rack position
3x jump and shrug (hip)
3x jump and shrug (above knee)
3x Hang Power Clean
3X Hang Clean
Dynamic stretches
Strength/Skill
Take 15 Mins to build to a heavy successful complex
5 sets of
1 Clean
1 Hang Clean
Training
For time
9-15-21
Hang Power Cleans (155/105)
Run 400 meters in between each round
Scale options
Scale weight
Scale distance
2014 07 29
strength:
last set at 205#
Training:
12:50 @135# with terrible form
Strength: last set at 165#
Metcon: 13:38 @ 135#
Strength: last set @ 135#
Metcon: 16:00ish at 105#
Strength: last set was at 80#… need to work on form
metcon: 12:38 @ 70#
my selfie after this WOD would’ve been gross
Last set at 125…. This WOD was tough for me! Always forget how exerting cleans can be – 15:21 @ 105 (RX)
Strength: #170 completed; #185 failed on the hang clean
Met Con: 17:13 @ #155
As hard as the 21 cleans were, smashing the barbell into you quads on the down was worse, making the last 400m run interesting.
Strength: last set #110 PR
Metcon: 13.03 @ #75
Crashed 12:30 class (thanks guys!).
I think I worked up to 125 or 130 clean + high hang clean (just a small bend of the knee and fast down). If you normally take the hang from above the knee, try the high hang. Works on comfort in the fast drop to the bottom.
Metcon: 15 something, Rx. Thanks to some good ol fashioned pressure from Coach Jay I actually ran 🙂
Pull-ups, pressing, TTB and push-ups bf class. Shoulders toast.
Strength – 185#
Hit the 195 clean but failed the HC. Shocked even hit that given my last few months of laziness.
Metcon – 10:33 @ 135#