Empire State CrossFit

Dec. 18

http://journal.crossfit.com/2012/12/breaking-the-cycle-a-year-later.tpl

 

Work up to a heavy power clean

6 min. amrap

3 power cleans 185/120

6 box umps 30/24

9 pullups

rest 4 min. then repeat

5 Responses

  1. paulyd42 says:

    1) 5X2 3 Position Squat Snatch (low to high) – rest 60 seconds,
    Started off at 115# – Last set at 135#

    2) 5X2 3 Position Squat Cleans + 1 Push Jerk (low to high) –rest 60 sec.
    Started off at 175# – Last set at 190#

    3a) 3X3 5-Step Duck Walk – medium/heavy, rest 60 sec.65#,85#,105#
    3b) 3X5 Push Press – heaviest possible, rest 60 sec.175#,185#,195#

    Strength

    Back Squat: 3X10 – absolutely heaviest possible each set, rest as needed. 275#x10, 295#x10, 300#x10

    Conditioning

    Complete 2 cycles of…

    4 round Tabata of:

    Row for Calories

    *Rest 1 minute.

    4 round Tabata of:

    Burpees

    *Rest 1 minute. – maintained 7 to 8 cal each row per round
    maintained 8 to 9 burpees each round

    – lots of volume today. 5×2 w/ 3 position snatches and cleans was equal to 60 pulls/reps to start the day off. definitely a shock to the nervous system. Then heavy presses and heavy/high volume back squats. great day of training!

  2. dragoxfit says:

    power cleans: 135×6, 155×3, 165×1, 175×1 (fail)
    wod: 3 rounds + 2 rounds & 3 cleans – cleans @ 155 lbs (94% of max)

  3. mongoose9x says:

    Cleans to 120
    Round 1: 3+3 cleans Rx
    Round 2: 3+5 box jumps Rx