Friday081024
Squat clean 1-1-1-1-1
or
Front squat 1-1-1-1-1
Post loads to responses.
These are max lift efforts. If these exercises are new to you and you are still getting familiar with the form and technique, you should do sets of 5 or 10 reps with a weight that allows you to learn the movement safely and correctly before attempting max lifts.
Click here for a video demonstration of the squat clean, courtesy of CrossFit.com.
Click here for a video demonstration of the front squat, courtesy of CrossFit.com.
OkieDB 100 Day Go Home Burpee Countdown
Burpees = 27 Total Burpees = 378
The McNellie’s Pub Run will be Saturday, November 8th at 3:00pm. Be sure to get pre-registered before November 3rd to receive $5 off. If you like Guinness beer, be sure to sign up for the Guinness Challenge! You don’t want to miss this race!
155Ibs was my highest squat clean…I’m still learnin…but going over it with the guys really helped me in my form.
Breck and Kevin put on quite the show…I’ll get there one day…hopefully
I am officially registered for the pub run. Hope to see you all there!!!
Front Squat
3 @ 85
1 @ 105
1 @ 115
1 @ 135
1 @ 140 on second try (PR!)
5 rounds for time:
400
30 20″ Boxjumps
30 Wallball- 12#
=21:41
53/m/190
CFWUx3
27 Burpees
Squat Cleans 1-1-1-1-1
1@125
1@135 (New PR)
1@140 (Newer PR)
1@140
1@130
C&J
3@95
Back Squats
10@95
Dumbell Bench Press w/35lb. dumbells 15 reps
8 Dips
Ran 400 meters on treadmill at 0% incline twice. Both times slow because my left calf continues to tighten up.
Rowed 2 minutes aggressively, rested 2 minutes, rowed 2 minutes.
Squat cleans
10 @ 95
2 @ 135
1 @ 155
1 @ 165
1 @ 175
1 @ 185
1 @ 205 (PR by 50 lbs.)
Okay, Danny that hurt. You had to PR by 50lbs. on top of my 10lb. PR
Congratulations.
Squat cleans
1 @ 205
1 @ 215
1 @ 225
1 @ 235
1 @ 235
27 Burpees