Heavy Power Cleans
3-3-1-1-1
(Last completed 6/5/10)
WOD:
"Interval - Floor Cleans/Wall Ball"
5 Rds
1 min AMRAP Floor SQ Cleans into FRSQ w/ 45/35lb or PVC
30 sec rest
1 min AMRAP Wall Ball 20/14lb to a 10' target
30 sec rest
Post loads, totals and thoughts to comments.
*Williamstown and EHT*
There will be no Saturday Sessions on 8/21/10 as we are all attending/hosting the CrossFit Olympic Certification.
- New hours for Williamstown starting Monday 8/23/10 -
Monday - 6:30, 9:30am, 3:30, 5:30, 6:30pm
Tuesday - 9:30am, 4:30, 5:30, 6:30pm
Wednesday - 6:30, 9:30am, 4:30, 5:30, 6:30pm
Thursday - 9:30am, 3:30, 5:30, 6:30pm
Friday - 6:30, 9:30am, 4:30, 5:30pm
Saturday - 8:30am
Posts
9 comments:
Always a favorite, especially before that session
http://www.youtube.com/watch?v=WO4tIrjBDkk
Joey O,
I am taking tonight off just to shop for Tapout gear!!! I will see you Friday in my new "Tapout" costume. (Hat---shirt and shorts).
How do you do 55 Burpees and 55 pull-ups in 3:12???? You were next to me last night and I thought you just stopped for some reason....never thought that you were DONE. Still one of my Idols....chflu
Joe - wow! That's awesome
So I did my own thing tonight.
500m row
7 rds
Run steps for 2 minutes (1 flight up and down, 13 steps in basement)
1 minute push ups (total reps counted)
500m row
The 1st row 1:51, 2nd row 2:03
Total push ups - 83
Time - 24:54
those Floor sq cleans were tough.
Used PVC -total 54
RX wallballs 119
Lift
Heavy Power cleans
135-145-165-175
Floor cleans are sweet. Def will be adding them to the programming for some explosive help
Lift: 185-205-225-245(f)-245
Thanks Sam!
I think I am more sore than I have been from any of our workouts! Did the floor cleans rx'd. That was a mistake. I think I got 25 total and 123 wall balls.
Set my new pr for cleans, 225. Best I've done since high school.
Congrats Rob!!!
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