1-1-1-1-1-1-1
Class tonight is on for 6:15 PM @ the Gym.
Notes, tools, articles and ephemera:
- The Hang Power Clean, By Sean Waxman CSCS (PDF)
- Sage Burgener doing a Hang Power Clean from the CrossFit main site.
- Even Men's Health likes the Hang Power Clean.
- The Ultimate Beginner’s Guide to Power Cleans.
8 comments:
5k Stroller run. Then,
Bear Complex:
7 sets of the sequence:
power clean
front squat
pushpress
back squat
pushpress
(weight cannot touch floor during sequence):
75#, 95#, 105#, 115#, 115# - not for time. rest between sets as needed. Last 2 were not fun.
http://www.youtube.com/watch?v=0WOP9J7QPwI
100 Abmat situps 3:45
150 Dubs
Yo Adam,
Oly class is on tonight. Are you going to make it?
Did you read my comment? you trying to kill me?
Great article on the HPC by Waxman Dom.
Yesterday's WOD-
10 rounds of-
3- 25lb weighted pullup
5- deadhangs
7- kippings
34:17 in 37 rounds. better than last time. tough.
Pull-up variations
25#
34:02 (pr by over 4 minutes)
33 drops (1 more than last time)
135# x3x3
arms felt like the muscle was getting pulled off the bone. Too much of a beating yesterday?
5 rounds for time
10 GHD
10 Box Jumps
5:51
100 Squats
2: something i think.
HPC
Warmup
45# x 3
45# x 5
65# x 3
85# x 3
135# x 3
Working sets
155# x 1
175# x 1
195# x 1
205# x 1
225# (FAIL)
Finisher:
11 sprints in 5 minutes
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