I was pretty sore still from Saturday’s Angie attempt with a weight vest. Probably shouldn’t have done that with a vest, but what can you do now!?
I joined the noon class for this fun little trio:
Hang Squat Clean (135/95)
Box Jump (20/20)
Hang Squat Clean (155/105)
Box Jump (24/20)
Hang Squat Clean (185/125)
Box Jump (30/24)
My time was 15:47 Rx. I think I took too long on the initial bar of 135#. Should’ve probably gone unbroken on those, but I was saving my legs.
Another workout at River North CrossFit this AM.
5EMOM – 1 Squat Clean (building)
Every 2mins (4 Sets) – 1 Squat Clean (heavy)
I worked up 135, 155, 185. Then, I did 205 for the heavy sets. Failed 2x at 215 before backing down to 185 for the last set to feel successful. Didn’t have it in me today.
3 Power Cleans (155)
10 Box Jumps (24)
I hit 7 + 3
CrossFit Open 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
15 squat cleans, 135 / 85 lb.
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
7 squat cleans, 315 / 205 lb.
This was actually a throwback to the CrossFit Open in 2016 (logged here). I really wanted to get through the 185# bar, but I ended up with 11 squat cleans for a total score of 176 (still a 9 rep improvement over last time).
Squat clean (135lbs/95lbs)
Solid 40+ second PR on this one. I really didn’t slow down at all on the squat cleans. The ring dips were the main reason I didn’t go any faster!
3 – 3 – 3 Squat Clean
*10-20% lighter then workout weight.
**Focusing on technique
Did all sets at 135#
2 Rounds of 10 Reps:
Felt pretty beat up today, but I wanted to work on some heavy squat clean singles. Didn’t end up working up as high as I wanted to.
1×1@195# (Ended up failing a few times so went back down)
Loaded up the ruck with the two biggest water bladders I could find and went for a short walk with Tuck. The pack probably only weight 10-15#. I desperately want to get a GoRuck plate.
Distance: 2 miles
Everyday Warrior Workout 4!
9 Squat Clean 195/125 (Brittany PR at #197)
28 Toes to Bar
14 Thrusters 135/95
30 Calorie Row
Holy cow! This one smoked me. I was feeling pretty beat up from all the work this week anyway, but the heavy cleans really had me gassed. I was doing singles with 15 seconds rest between them. Did the T2B in 16-12 and then the thrusters in 3-3-3-3-2.
5 Front Squats 165/115
5 Pull Ups
5 Hang Clean 165/115
10 Hand Release Push Ups
5 Push Jerk 165/115
15 Air Squats
By far, this was the hardest workout mentally that I’ve ever done at CFU. The push jerks in particular were terribly difficult. I was doing singles, which meant I had to clean the bar up every time. I was really really gassed from the first workout and then from the volume this week. Anyway, I finished. Definitely marking this one with “Repeat” so I know to do it again!
Worked out in Whistler hotel. The intensity wasn’t nearly as high as back home, but I got it done.
6 Samson Complex
6 Goblet stretch
30 Dumbbell Squat Cleans (35#)