2015-02-19

THURSDAY WORKOUT

Lifting plus a sprint test...

POWER/TECHNIQUE:
3 position Power Cleans
- 1st rep - High HANG Power Clean
- 2nd rep - Above Knee HANG Power Clean
- 3rd rep - Power Clean from the Floor

Slowly and steadily work up on this one...

Do at least 6-8 total sets and only move the weight up if your hit the positions 90% perfect during the previous set...

Here's a rough guideline to use:
50%, 60%, 70%, 75%, 80%, 80-85%, 85-90%

Use 20-25 minutes for this section...

WORKOUT:
Burpees with a 6" Bar Touch
* As many reps as possible in 2 minutes *

Each Burpee must finish with a two handed touch to a pull up bar set 6" above your standing reach height...

Can anyone get 40? 50??

POST YOUR BEST LOAD AND TOTAL REPS TO COMMENTS

7 comments:

Crystal Stidham said...

125# cleans
23 burpee bar touches

Carla "Vanilla" Vice said...

108# with jacked up palms even!
30 burpee bar touches

CrossFit Hydro said...

Got to workout with the 630 class :)

Definitely a difference compared to working out by yourself...

3 position Power Clean
135,185,205, 225,235,245,265

2 min Burpees with Bar Touch
- 52 reps

10 min rest

50 calories on the Rower
2 min rest
40 calories on the Rower
1:30 rest
30 calories on the Rower
(1:53, 1:32, 1:03)

JVB

Lisa Dempsey said...

80# cleans
34 burpee/bar touch

Anonymous said...

135# cleans
34 burpees
dave

Susannah Dunn said...

130# cleans
34 burpees.....ewwww

John Dunn said...

150# cleans. Focused on technique with some good and some ugly lifts so didn't go too heavy.
35 burpees