We’ll only have two classes today at 5 and 5:30. The gym will close at 6PM, so make sure you arrive early enough to complete shoulder press before starting the WOD. BE CAREFUL DRIVING!!!!
Shoulder Press 3-3-3-3-3 (compare to 11/30)
- Cleans (133# / 89#)
- Chest-t0-Bar Pullups
No power cleans allowed. You must drop below parallel on each rep, even if you do a partial squat.
15 thoughts on “Monday Workout: Shoulder Press, Squat Cleans & Pullups”
Does this mean the 15-12-9 part is starting at 5/530? ie the gym will be open before 5?
ya we’ll be there starting at 4:30
Ok, so I’m going stir crazy being stuck in the house (there’s only so much I can clean and nothing left to shovel but the street) and decided to walk up to ourlittle neighborhood fitness center. Lo and behold, there’s a rowing machine up there. I did 3 sets of 200/500 splits at 1:44, 1:44 and 1:45 respectively, with two witnesses! Which means I met my goal of 3 consecutive 200/500 splits @ 1:45. Does it count on a non-CrossFit rower? In the absence of any objection, I’m going with yes. Forget it, I’m going with yes regardless.
8:28 WOD, RX
We did “Elizabeth” today with full squat cleans (55# [could have gone a tad heavier], assisted ring dips on the toes but I want to start using a band I think).
Also have any of you played the ‘fish’ game on the rowers? We began the warm-up with that game, and I must say my score was 260 which wasn’t bad for having no idea what was going on the first few minutes!
SP: 89/99/109/ 114 *2 / 114*2
WOD: #111, C2B PU – 9:07
#25 hang cleans/blue band (10-9-5) – 7:38
116, 121, 126, 131, 136. OK so new SP PR my 1RM was 133 but today I got a set of 3 at 136#
10:07 RX for WOD.
Liked the programming Kyle. All weakness of mine!
89/99 (2)/94/89/89. Shoulders definitely felt lotsa stretch (maybe pain?) but my last 2 sets felt good. Narrower grip helped.
WOD: 89#, 9:07. Form got REALLY bad towards the end on the cleans.
12:50 – 62#, red band pullups (but some were jumping)
shoulder press was all over the place – working on technique
sick job on the cleans!
… we have a red band?! Nice work!
home wod (did it tuesday): 23 rounds + pushups + 8 situps
8:01 on 4/10/2014