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Saturday
Apr222017

Crush Week: Clean | Partner WOD

Clean

Take 10 minutes to warm up to a heavy single Clean.

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Partner WOD
For Time:

12-18-24-18-12
Burpees Over the Bar
Front Squats 185/125
Chest-to-Bar Pull-Ups

The Burpees are lateral to the bar. The Front Squats come off the floor and should be heavy for you. The first rep of any set can be a full Clean. Scale the Chest-to-Bar Pull-Ups to Chin-Over-Bar, bands, or Ring Rows as needed. Partners may break up the sets however desired. For example, partner A does 6 Burpees followed by partner B doing 6 Burpees to complete the first round of 12. Then Partner A does 7 Front Squats followed by partner B doing 5 Front Squats to complete the round, so on and so on.

Post time, Rx, and partner to comments.

Dr. Judy is happy it's Saturday

Today's Schedule

We're hosting the Starting Strength Seminar at 608 Degraw this weekend and will be running on a modified schedule. All classes will take place in 597 this weekend, which means that we can't accomodate OGers outside the regular 2 to 4pm hours on Saturday and 6 to 8pm on Sunday. Here's the full schedule:

597
8am CrossFit group class
9am Short Circuit
10am CrossFit group class
11am CrossFit group class
12pm CrossFit group class
1pm CrossFit group class
2-4pm Open Gym (597 only)

Annex
10am Yoga for Athletes
11am Active Recovery

Cancelled
8am Strong Fit
9am CrossFit group class
AG Strength

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Yesterday's Whiteboard: Rest Day
When & How to Think for Weightlifting Technique Correction Catalyst Athletics
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Reader Comments (4)

8am

Only worked up to 103# on the clean- felt great, but I was busy warming other stuff up.

Partnered with Najya from Paris, France!
13:50, 93# on the FSQ, only did regular pull-ups. Gotta work on kipping chest to bars.
6/6, 5-5-4-4, 4-4-4-4-4-4, same back down. Great rep scheme.

Amazed by Steph M: chest to bars looked incredible, and I couldn't believe how fast her 125# front squats were. It was inspiring. I was moving so slow at 93! Man.

Realllllly wanted to stay from Short Circuit, alas, I have a drama club rehearsal. Boo. Probably will be back later for muscle up accessory work! Bye!

April 22, 2017 | Unregistered CommenterAllie B

12pm class
245 on the clean
17:03 on the WOD with Mark(c?)

April 22, 2017 | Unregistered CommenterFox

"The Mo special" (pre-fix)

Appetizer: 9am Short Circuit
All the shoulder work (slam balls! bear crawls! plate ground to overhead!)

Main course: 10am class with JB and Melo
19:?? on the metcon @ 165lbs
Gassed from Short Circuit. Did a clean + 3 FS at 185, which convinced me to go down to 165. Partnered with Chris, did 6 5/4 4/4/4 5/4 3/3 at my own pace - Chris is a beast and just did most of it unbroken, and it was super hard to keep up.

Dessert: 11am AR with DO
No talk of food on Saturdays (except for #unicornfood).

April 22, 2017 | Unregistered CommenterDaniel R

OG

I had some time management issues today so had to smush a workout in to ~30 minutes.

Quickie Pilates warmup.

Tempo front squats 31x1
4 x 2 115lbs - felt fine, holding weight in the center of my foot is becoming more natural. Body alignment felt good.

Mini WOD:

7 min AMRAP (with design help from lord of the controlled chaos DO)
-30 DU
-15 dumbell thrusters (25lbs, ~32% of BW)
- 10 t2b

2 rounds 30 DU's. The thrusters felt heavy and had to break them up, wasn't using my legs enough. Still don't think i'm doing t2b as efficiently as I could be, accidentally did 15 in the first round, broken up 7, 8. oops. This thing felt like it could be done way faster. Proud to have done 90 total DU's tho. Got 22 in a row the first set and then got in my head thinking "wow 22 in a row Karina" and tripped.

Cool down: swift trot with backpack to Atlantic avenue.

April 22, 2017 | Unregistered CommenterKarina S

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