Wednesday 9/10/2014 CrossFit Workout of the day
Warm up
Hip stretch w bands
3 sets (8min cap)
5 Power Cleans
5 tap and go Cleans (tap the hip 3x on the 3 tap drop and clean)
5 FS
Dynamic stretches in between each sets
Strength/Skill
5 sets
2 Clean pulls (from Knees)
1 hang Power Clean
1 hang Clean
Build to a heavy successful complex
Training
3 RFT
15 Hang Power Cleans (135/95)
15 TTB
Pure burner! Can’t take many breaks or put the bar down and stare at it. Also doesn’t mean you go lighter, it means you go FASTER.
2014 09 09
Grip – shot
Lungs – on fire
Strength – finished at 165 failed complex @ 175 – but got back after the 175 on my hang clean and got it up – PR!
Metcon – 7:42 RX
Strength – 175
Metcon – 7:00RX. Completely fell apart on last set of TTB
Awesome WOD , 8:20, used 75lbs,
For the strength finally got the 85lb clean I have been trying for the last 3 weeks!
Strength/Skill: 175# (need to show more progress here)
Met Con: DNF (10TTB in the last rd). I thought I was going to finish in 4mins after the 1st rd was completed then hit a wall on the TTB in 2nd rd.
Strength: got up to 95# on the pulls and HPC (FINALLY during strength), failed on the hang clean though, but that’s OK!
Metcon: went lighter today, did WOD at 60# with K2E… 7:15 I thinkkk.
Damn shoulder is gonna keep me away from TTB forever
Don’t know what happened to the rest of my post…
145 on complex
Metcon- 6:01 @ 95 and subbed out TTB with GHD. Love that thing!