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:
BS: 195, 245, 260, 295
C&J: 135, 155, 185, 205, 215, 225(missed)
WOD: 19 rds rxd
BS 200
3 position clean&jerk 155#
BS 155
cl jk complex-115
12 rounds
Jen
BS 133#
C&J 83#
6-2/3 rds knee raises, med black kip
285 bk squat
175 C&J
19rds+3 squat jumps
Mario
113# BS
83# combo
8 green band straight pull
Laura Z
195# BS
125# CJ
12 Rounds + 2reps RX
Dave
155# BS
115# CJ, got 1/2 through at 120#
11 rounds
235# back squat
155# clean/jerk
13 rounds plus 1 t2b
Eric
295# Back Squat
135# C&J
13 rds rx
245# back squat
165# clean & jerks
14 rounds
163 # BS
93# Clean Complex
6 rds 2 of 3 p/us in rd 7
113# BS
77# CJ, Split Jerk
5 Rds K2E, Kip PU w/med GR, sm OR
158# BS
93# clean complex
6 rounds plus 4 reps with red band
158# BS
93# clean complex
6 rounds plus 4 reps with red band
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.
315
195
15 rds
193 Back Squat
125# Complex
5 Rounds + 2 reps RXd
Back squat: 185#
C&J: 115#
Wod: 5 rds
BS: 245, 305, 345, 365
C&J: 235#
17 rounds
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