PERFORMANCE
Warm-Up.
Two sets of:
Row x 90 seconds
Broad Jump x 3 reps
Followed by…
Three sets of:
“Plate Clean Warm-Up”
Kang Squat x 5 reps
Plate Ground-to-Overhead x 10 reps
Fast-Feet on Plate x 15 reps
Then…
A.
Take 20-24 minutes to build to today’s 1-RM Clean
B.
“2008 CrossFit Games Finale”
For time:
30 Squat Clean to Overhead (155/105 lbs)
Compare your results to May 2, 2022.
A. 225 got 235 to front rack but couldn’t hold receiving position to stand up. Strength was there but technique with elbows was not
B. 9’55” rx discomfort in front rack here also. I think it is mobility through wrist I need to work out
12:26 Rx
A)
Squat Clean
4×135
2×155
2×165
Power Clean
1×170
1×180 (failed 2x)
B)
At 135#
11:40
Splits
10 @ 3:00
15 @ 5:00
20 @ 7:00
25 @ 9:30
30 @ 11:40
80kg pr
30squat clean to overhead…50kg…7.30min
A. 255
B. 5:37
Getting back into posting after a week away for work.
5k row
1000m segments with 25 hr pushups in between
25:58
I got to hike a volcano while I was away though!
Emom 2:30 back squat
6-225 5-255 4-275 3-315 2-265
Emom 2:30 power cleans
6-155 5-185 4-185 3-225 2-235
30 clusters 145
5:37
A. 115kg
B. 8:27, 70kg
A. Up to 242
B. 6:32 with 135#
A. Clean – 35#, 55, 65, 75, 85
***Kept it light to just work that left shoulder a bit..felt good!
B. Fitness Version
Every 2 min for 24 Minutes
Romain DL x 10 @ 40X1 – 85#
DB FR Alt Rev Lunges x 10/leg – 35# R / 25# L
Banded Palloff Hold x 45s/side
4 Count Squat Compression x 10 @ 2222
***LOVE the Squat Compressions!!!
C. Rounds 10,9,8,7,6,5,4,3,2,1 for time
KB Swings
Goblet Squats
V-Ups
16kg KB – 6:57
90 kg clean PR
47.5kg x 30 8:08