STRENGTH
In 10 Minutes work up to a heavy weight in the following complex: Hang Clean + Clean (from floor)
Notes: Each clean must be a full squat – scale to power + front squat if necessary.
WOD
Level 1
For Time:
- Goblet Squat x 20
- Burpee x 20
- Hang Power Clean x 15
- Burpee x 15
- Hang Power Clean + Push Press x 10
- Burpee x 10
Level 2
For Time:
- Front Squat (135/95) x 20
- Bar Burpee x 20
- Power Clean (135/95) x 15
- Bar Burpee x 15
- Ground to Overhead (135/95) x 10
- Bar Burpee x 10
Notes: Burpees must be 2-footed takeoff and 2-footed landing for L2.
Cleans: 111
WOD: 9:19 @ 85#
Phew. Zero energy this morning.
HC+C 95#
WOD: 7:03 @65#
7:34
cleans: 70kg
WOD: 8:50 @115#
misread the post and did hang power cleans instead of power cleans… whoops!
worked up to 135#
6:49 @ 85# and regular burpees (couldn’t even think about going over the bar after this weekend haha)
Cleans: 225#
WOD: 5:40
HPC+C- worked up to 115 #but no HC at 115 #
WOD- 8:10 @ 85#
at Core Crossfit
AMRAP 12: 1/20, 2/20, 3/20…115# S20 / double under
13+14