april 25, 2015

A. From blocks, below knee hang clean + high hang clean; 2.1 x 5 sets - perfect form
65, 85, 105, 125, 135 (failed high hang second rep)

That's unfortunately all I had time for today.

april 8, 2015

A. Above the knee hang squat clean + high hang squat clean - build to moderate single of the complex 135

B. Push press 32X2; 3, 3, 3; rest 2-3 min 55, 65, 85

C. Banded good morning 30X1; 8-10 reps; rest 2 min 10, 10, 10

september 30, 2014 (first day of invictus)

Crossfit Invictus Competition WOD

A.

Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean (based off of my power clean max: 160)
*Sets 1-3 – 60-65% 95#
*Sets 4-6 – 65-70% 105#
*Sets 7-8 – 70-75% 115#
*Sets 9-10 – 75-80% 120#

B.
Five sets of:
Front Squat x 4-5 reps @ 41X1 (85# I didn't do this last week so I just picked a weight I could do the tempo perfectly at. This was HARD.)
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes

C.
Complete as many reps as possible in 4 minutes of:
1 Hang Squat Clean
1 Chest-to-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-to-Bar Pull-Ups
4 Hang Squat Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 205 lbs, Women = 135 lbs. (Modified to 115#, 5 HSC + 3 C2B)

Rest exactly 8 minutes, and then:

D.
Complete as many reps as possible in 4 minutes of:
1 Hang Squat Clean
1 Chest-to-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-to-Bar Pull-Ups
4 Hang Squat Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 155 lbs, Women = 105 lbs. (Modified to 85#, 6 HSC + 4 C2B)