Strength
Built to a 1 rep max Power Clean
(do not perform a full clean)
My Result: 330# - Video below
AM WORKLOAD
3 Rounds:
10 Power Cleans @155
10 Burpee with lateral hop over the barbell
*with 30 seconds rest after the second round
My Result: 2:45 (including the 30 seconds rest)
PM Workload
10 Minute EMOM: alternate between the 2 exercises every minute until 10 minutes are up
1. 7 Power Cleans @205#
2. 1 Minute air dyne
Rest 2 min
10 Minute EMOM
1. 10 KB Swings @88#
2. 10 Chest to bar Pull-ups
Rest 2 min
10 Minute EMOM
1. 30 Russian Twists (20# Med Ball)
2. 30 seconds plank hold
Tuesday, October 15, 2013
10-14-13: MoSquat Monday
Strength
Build to a 1 Rep Max Front Squat
Take as many sets as you need. Start light and then gradually build until you cannot build any more.
*New PR @375#
Workload
Heavy Squat Clean "Grace" CrossFit Workout
30 Squat Clean and Jerks For Time @155#
*My Time: 2:54
Build to a 1 Rep Max Front Squat
Take as many sets as you need. Start light and then gradually build until you cannot build any more.
*New PR @375#
Workload
Heavy Squat Clean "Grace" CrossFit Workout
30 Squat Clean and Jerks For Time @155#
*My Time: 2:54
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