Saturday 180728
3 RFT
– 5 Power Cleans 135/95 RX+ 155/105 MRX 95/65
– 5 Hang Squat Cleans
-10 Strict Pull-Ups RX+ 10 Strict C2B MRX 10 Strict Ring Rows
-20 Air Squats
-400m Run or Row or 1 km A-Bike
– 5 Power Cleans 135/95 RX+ 155/105 MRX 95/65
– 5 Hang Squat Cleans
-10 Strict Pull-Ups RX+ 10 Strict C2B MRX 10 Strict Ring Rows
-20 Air Squats
-400m Run or Row or 1 km A-Bike
Post time to comments.
Wod Rx run-row-bike
14:02
Strength
95-115-135-146 (1# pr for power clean, 11# pr for hang squat clean)
Wod: Masters rx, all rowing
16:20
Clean Complex
3+3@135
2+2@185
1+1@225
1+1@250
WOD rx – 11:25, super fast 8am class!
3 @ 85#, 2 @ 105#, 1 @ 115#, 1 @ 125#
Wod rx’d w/ ring rows 13:46
Some core
Power to hang squat
185-225-275-305( first rep was power failed second rep)
Attempted 305 again but with full squat clean and failed the hang squat
Wod RX’D w/runs
10:23
Cluster 225×3 275×2 300×1 315 squat clean didn’t attempt hang
WOD RX all run
10:06
Strength complex: 115/155/175/195
WOD RX w/ running: 13:22
3.5 mile run home
My wife lookin’ good on the CFJ homepage!
Clean complex
135,155,165,175,185
WOD Rxd with runs
21:12
Strength:
185-225-275-305 no misses
WOD Rx:
12:17
open gym:
King Kong 455DL/MU/250Squat Clean/HSPU
2 rounds, then back gave out 🙁
Brute Oly Week Five
Hang Split Snatch Triples: 95-95-105-115
Snatch Pull Triples: 135-155-165-175-185
Hang Split Clean Triples: 135-135-145-155
Clean Pull Triples: 175-185-205-215-225
Push Press Triples: 135-145-155-165
Split Snatch Doubles: 115-115-135-135-135-155
Clean and Jerk Doubles: 135-145-155-165
Romanian Deadlift Quintuples: 275-305-315
Strength
135,165,185,205
Wod RX (run)
10:50
Open gym
Yesterday’s
Wod
6 min amrap w/ 6 HSPU – 9 ring dips and 10 bike cals = 3 rds + 4 HSPU
4 min amrap with 6 95# sh 2 oh – 9 hr push-ups- 10 cals = 3 rds
1 min max bar dips = 18
1 min hr push-ups = 18
1 min max bike cals = 20
Strength:
PC to HSC
155, 175, 205, 225 – Failed the HSC
—
WOD RX
11:33
—
Snatch work
Strength-135,155,175,185,205
Wod-13:56
Strength: failed HSC at 225#
WOD Rx’d (all running): 13:33
Worked on squat snatch during open gym.
Strength
3+3@95
2+2@105
1+1@115
1+1@125
WOD with HPC rather than HSC @95#, kipping pull-ups, all rows
13:14
WOD RX
10:16