Monday Workout: Back Squat, Power Clean, CTB

STRENGTH

20 Minutes Max: Back Squat, build to a 7RM in a few sets, then 7×2 at 80% of 7RM

Notes: Do not attempt a set of 7 until it’s a test sets (i.e. warm up smart). Warm up in sets of 2-4 for reps, for example, and then attempt your set of 7 when you’re ready. Max 2 attempts at 7RM

WOD

Level 1

3 Rounds for Time:

Burpee x 15
Ring Row x 10
Hang Power Clean x 5

Level 2

4 Rounds for Time:

Burpee x 15
Chest to Bar Pull-up x 10
Power Clean (155/105) x 5

ANNOUNCEMENTS/UPCOMING EVENTS

1. Register for the “31 Heroes” WOD happening on August 1! More info HERE.

6 thoughts on “Monday Workout: Back Squat, Power Clean, CTB”

melinda June 22, 2015 — 8:21 am

Air squats & ab work
10:27 (4rnds: 15 burpees, 3 strict pullups…except the last 2 I kipped, 5 strict shoulder press 45#)

ope June 22, 2015 — 5:29 pm

225/185
9:20

Martha June 22, 2015 — 8:02 pm

145, 115
10:12 @ 95#
1st round c2b, rest reg pull-ups

Taylor June 22, 2015 — 8:45 pm

155/135
9:40rx

Mike P June 23, 2015 — 8:59 am

7RM: 205#
7×2: 165#

WOD: 9:27 (1st round C2B, other rounds just regular pull ups)

JROB June 27, 2015 — 10:18 am

BP: incline, flat
WOD: @ 115, 9:00