2014-04-16

WEDNESDAY WORKOUT

Get your lift on!

Make sure you come prepared with your lifting numbers...

STRENGTH: Just 8 minutes for this section so keep things moving!
Back Squat
5 reps @ 60%
3 reps @ 75%
2 reps @ 85%
1 rep @ 90%
* Only TWO MINUTES between sets so make weight changes quickly!

POWER:
3 Position Clean & Push Press/Jerk
- Rep 1 - High Hang SQUAT Clean (No Overhead)
- Rep 2 - Below Knee POWER Clean & Push Press OR Jerk (Don't touch the floor on this one)
- Rep 3 - Squat Clean & Push Press OR Jerk (Starts From The Floor)
* You will have 15-20 minutes depending on class sizes to get the HEAVIEST LOAD possible... Just keep making appropriate jumps until you start missing a lift... 4-6 total sets...

WORKOUT:
Perform as many rounds and extra reps as possible of the following in FIVE MINUTES
1 Toe 2 Bar
3 Kipping Pull Up (No Butterfly)
5 Air Squat Jumps
* All of this equals 1 full round so should have high round scores on this one!

POST YOUR LAST SQUAT WEIGHT, BEST 3 POSITION C&J WEIGHT AND TOTAL ROUNDS PLUS REPS COMPLETED TO COMMENTS

20 comments:

Jordan said...

BS: 195, 245, 260, 295

C&J: 135, 155, 185, 205, 215, 225(missed)

WOD: 19 rds rxd

Joanna said...

BS 200
3 position clean&jerk 155#

Anonymous said...

BS 155
cl jk complex-115
12 rounds

Jen

Sharon said...

BS 133#
C&J 83#
6-2/3 rds knee raises, med black kip

Anonymous said...

285 bk squat
175 C&J
19rds+3 squat jumps

Mario

Anonymous said...

113# BS
83# combo
8 green band straight pull
Laura Z

Anonymous said...

195# BS
125# CJ
12 Rounds + 2reps RX
Dave

Emilie Goldsberry said...

155# BS
115# CJ, got 1/2 through at 120#
11 rounds

Anonymous said...

235# back squat
155# clean/jerk
13 rounds plus 1 t2b

Eric

John Dunn said...

295# Back Squat
135# C&J
13 rds rx

Darren said...

245# back squat
165# clean & jerks
14 rounds

Susannah Dunn said...

163 # BS

93# Clean Complex

6 rds 2 of 3 p/us in rd 7

Carolyn said...

113# BS
77# CJ, Split Jerk
5 Rds K2E, Kip PU w/med GR, sm OR

Rachel said...

158# BS
93# clean complex
6 rounds plus 4 reps with red band

Rachel said...

158# BS
93# clean complex
6 rounds plus 4 reps with red band

Lisa Dempsey said...

Lisa D: 117# BS; 75# then tried 78# got the clean but no overhead; 7 rds w/ no band and no kip on pullups

Rachel D: 80# BS; 60# complex; 6 rds w/band for pullups. Rach got her first toes 2 bar today.

Jason Monroe said...

315
195
15 rds

Brianne Kemp said...

193 Back Squat
125# Complex
5 Rounds + 2 reps RXd

Crystal Stidham said...

Back squat: 185#
C&J: 115#
Wod: 5 rds

Colin McDermott said...

BS: 245, 305, 345, 365
C&J: 235#
17 rounds