Empire State CrossFit

Jan. 2

Strength

5 sets

1 power clean + 1 squat clean

4rds

10 squat cleans 135/95

15 t2b

[embed_youtube src=”http://www.youtube.com/embed/0qd592B-Rf4″ width=”90%” ]

8 Responses

  1. paulyd42 says:

    1) 10 minutes to work up to a heavy Snatch (strict 10 minutes). Start with an empty bar. 210#

    2) 10 minutes to work up to a heavy Clean & Jerk (strict 10 minutes). Start with an empty bar. 295# (PR)

    Strength

    15 minutes to work up to a heavy High Bar Back Squat. 385#

    Conditioning

    “Angie”
    For time:
    100 Pull-ups
    100 Push-ups
    100 Sit-ups
    100 Squats = 14:31 (PR).
    will be sub 14mins when i take off 10lbs and do this wod again in 6 weeks

  2. merkinsays says:

    AM: front squats-225×5, 255×3, 275×3, 285×3, 285×3
    KB windmills- 3L+3R: 40, 50, 60, 70

    PM: halting cln DL+ hang clean+ clean- 185, 205, 215, 225, 225
    Push presses- 135×15 ub rest 60 sec 115×20 ub rest 60 95×25 18+7 dropped the bar here Bc I’m a baby

    3x500m rows rest 90 sec in Btn 1:41, 1:45, 1:41 goal was to keep em around 1:45

  3. erikaungargames says:

    First time doing cleans or anything on the bar since the in house. There goes my silky smooth hands. 95 pounds felt extremely heavy and my toes to bar are disastrous. Goal- stringing toes to bar and better pull ups in 2013 (among many other things).
    metcon 13:08 Rx

  4. zachakagalifinakis says:

    WOD: 11:25 RX

  5. gandhi765 says:

    1. Power Clean + Squat Clean
    195/215/235/255 (these are getting better)

    2. 3rds Rest 4min between rds

    Row 400m
    20 HSPU
    30 pull ups
    40 WB 30#
    6:32
    8:19
    9:27

    Midline 3×10 strict T2B

  6. cableguy6am says:

    WOD: 11:13 @ 115#

  7. showtime17escf says:

    WOD – 13:04 RX

    Hard and fun workout. Hesitant to squat clean again for the first time, but it felt good.