Friday, January 20, 2017

DL, HPC, HC&J

Every minute on the minute for 30 minutes perform:
1 Deadlift
1 Hang Power Clean
1 Hang Squat Clean and Jerk

 Use ~75% max Clean and Jerk from 3/27/122/12/132/26/138/15/13, 9/30/13, 11/24/14, or 2/27/15. Post loads to comments. Compare to 3/11/14, 5/27/141/27/158/11/15, and 8/17/16.

Max Clean and Jerk Demo with Michael Lynch and Eric O'Connor - video [wmv] [mov] [HD mov]
Annie Cleans Heavy [wmv][mov]
Clean and Jerk [wmv][mov]

Thursday, January 19, 2017

Max Thruster

10 min to establish max Thruster (weight taken from the rack)

Then

5 rounds
1min Row for calories
30 sec rest
1min Thruster, 50% max
30 sec rest

Post load and reps to comments. Compare to 1/17/14, 1/23/15, and 4/6/16.

Wednesday, January 18, 2017

Bench Press 5-5-5-5-5

Bench Press 5-5-5-5-5
20min to get the average of 5 working sets of 5 reps Bench Press. To calculate your average load, add up the total of your 5 heaviest sets then divide that total by 5.

Then

4 x 2min AMRAPs with 1 min between AMRAPs
10 goblet squats
10 KBS, 1.5/1
10 Box Jumps, 24/20

Final score = (average load) x (reps). Post average load, reps completed, and final score to comments.

Tuesday, January 17, 2017

Burpees, Pull-ups

10 Rounds for time of:
12 Burpees
12 Pull-ups

Post time to comments. Compare to 1/15/14 and CrossFit.com 131218 and 1/21/15.

Monday, January 16, 2017

Back Squat 5-5-5-5-5

Back Squat 5-5-5-5-5 for average load. 20 min to get the average of 5 working sets of 5 reps Back Squat. To calculate your average load, add up the total of your 5 heaviest sets then divide that total by 5.

Then

"Power Play"
4 x 2min AMRAPs with 1 min rest between AMRAPs
5 Hang Cleans, 115/75
10 Push-ups on barbell
15 Lateral Hops over barbell

Final score = (average load) x (reps).  Post average load, total reps completed, and final score to comments.

Sunday, January 15, 2017

Saturday, January 14, 2017