Time to get back to it!!
SKILL:
Squat Cleans & Push/Split Jerks
- Spend about 10-15 minutes figuring out your weight for the workout to come after this skill work... The weight you pick should be moderate to semi-heavy weight... Looking for around 75-80% of your best overhead max for the WOD weight...
WORKOUT(s):
2011 Open WOD 11.3
Perform as many reps of SQUAT Clean & Jerk as possible in 5 minutes (110#/165#)
* The squat clean counts as 1 rep AND the overhead also counts as 1 rep so each full movement is worth TWO REPS for this one... If you miss the overhead you DO NOT have to do the squat clean again before going overhead again, BUT you CAN NOT proceed to the next squat clean until you finish the overhead portion...
REST 2 MINUTES (Next heat will change weights during this time, if needed)
Perform as many Burpee Box Jump Overs (20"/24") as possible in 5 minutes
* Nothing sexy here, simple grunt work under extreme fatigue... You can step up (recommended) or jump up onto the box and you DO NOT need to fully stand up on the box each time...
Looking for over or as close as you can get to 50 reps total on this one...
POST YOUR TOTAL REPS FOR PART 1 ALONG WITH WEIGHT USED AND TOTAL REPS FOR PART 2 TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
12 comments:
52 burpee box overs (did this first)
40 reps Rx'd
Brendan
53 burpee box overs
Brendan
28 reps @ 105
46 burpee box covers
Dave
20 reps @ 135#
46 burping jump overs
44 reps rxd
65 burpee box jump overs
31 reps @ 135
54 bumping jox movers
34 Overhead
59 burpee box jumps
ughhhh
32 over the tops @ 55# +
50 botox = 1 gassed gal.
Good stuff!
27 reps @ 70#
31 burpee/step up/over box jumps
25 @110#
56 burpees
40 @ #83
30 box jump burpees
28 @ 110#
45.5 Burpee Box Jumps
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