Clean + Pull-Ups
Performance
Every Minute on the Minute x 10
Even: 1 Power Clean
Odd: 5 Strict Pull-Ups
Work up to a heavier weight than you’ll use for the metcon. Scale up to Chest-to-Bar Pull-Ups as appropriate.
Fitness
Every Minute on the Minute x 10
Even: 1 Clean Deadlift + 1 Hang Power Clean
Odd: 5 Strict Pull-Ups
Work up to a heavy weight on the Clean complex. Use bands or scale volume as necessary for the Pull-Ups.
Post loads and Rx to comments.
Exposure 6 of 8
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Performance
20 Reps for Time:
Power Clean 185/125
EMOM 5-10 Push-Ups
The Power Cleans should be on the medium heavy side for you. Scale Push-Ups as needed to do one quick set on the minute starting at GO.
Fitness
20 Reps for Time:
1 Clean Deadlift
1 Hang Power Clean
EMOM 5-10 Push-Ups
Use a weight that’s 10-20% lighter than the heaviest you lifted in the EMOM. Scale Push-Ups as needed to do one quick set on the minute starting at GO.
Post time and Rx to comments.
Throwback Thursday: Coach Jeremy does Thrusters during CFSBK’s last workout at the Brooklyn Lyceum before the move to 597 Degraw
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The Most Successful Female Everest Climber is a Housekeeper in Hartford, CT Outside
Solving Front Rack Problems MobilityWOD
6am with Jess and JB
Clean: Worked up to 231# on the power clean EMOM, doing 5 pullups at the alternate minute. The last one was a little weak in the catch but not terrible.
WOD: 2:27 Rx with 10 pushups per round. First round I did 5 touch and go, then 3, then singles to get to 11. Breaking 10 made it way more manageable in round 2, all singles from there onwards.
Power Clean: Did 133 for all 5 reps. Just wasn't feeling snappy, so staying at the same weight and working on faster elbows/catching lower felt best for today. Did 5 pullups each (unbroken first round, then 3-1-1 for the rest).
WOD: 3:40 with Rx weight and 5 push-ups. Could have probably done a number between 5 and 10, but was stuck in thinking the choice was binary and knew 10 would not last unbroken. Cleans were all singles, 8-5-4-3 each minute, I think.
6am
It was pretty much all downhill after Tabata Hollow Rocks.
Power Clean
These felt off today for some reason. Worked up to 198# and stayed there for the last two rounds to crisp them up.
WOD
Rx'd in 3:40 which I felt okay with until I learned that Kayleigh also did it in 3:40. Now I feel pretty darn superhuman. These were bailed singles from the start. Push ups were super fast and easy.
6am with J^2
I'd like to change my answer and blow up tabata stomach warm ups.
Power cleans weren't feeling crisp this morning.
155-165-175-185-195F
Pulled 195 plenty high I just had commitment issues. 5 strict pullups per round and they were nice and easy.
Wod in 3:43 at 170# with 10 pushups
Went much better than the emom work. Being forced to do them in quick succession made me drop under them much quicker. 7-5-5-3
7am with JB
Power Clean Work – 135# / 145 / 155 / 165 / 175
Not my best work, but things moved. 175 is my 1RM and it moved pretty well. Pull-ups all unbroken and moving a-ok.
Metcon @ 155# in 3:22
8-6-5-1 with 5 push-ups. Failed my last one in the third minute by just not getting under it. Bah. All bailed singles.
6am w/ J-twins.
Claen/pull up work: Worked up to 90kg, cleans were crap today. The weight never felt heavy but elbows were slow and legs refused to function as needed.
Metcon: 2:40 @ 75kg & 10 pushups. Dropped weight to avoid horrible form, all quick singles. 9-7-4. Bad clean day but this is a fun workout.
6am with lady J's
Clean/pull-ups with BK. Cleans worked up to 100kg pretty quickly and stayed there for 4 of the 5 sets.
WOD: 4:59 Rx. I got smoked on this one. The push-ups winded me and the cleans got heavy in a hurry. Fun workout, not my best performance.
7A w/ JB
I felt so weak today. The hollow rock tabata was rough….
Power Clean, Worked up to 165#. They felt like rubbish. My strict PU where slow 3-5 reps each round before failing. I can't remember the last time I did these. JB explained that in the mornings gravity is stronger, so maybe that was it.
Metcon: @145# & 10 push ups in 2.52
I could have gone heavier but my back was still feeling worn out after Tuesday's workout (aka Monday's WOD a day later)
Tom
After four days off, stomping through the woods with 70 6th & 7th graders, Bobby and I came in for a nice little impromptu day off lifting sesh.
Tested heavy singles for the first time since the fall.
SQT: 100kg PR (+5kgs)
–still have a bit of room for more on this lift
— 7lbs lighter BW than last summers 95kg PR
Snatch
Stopped at 55kg –90%
–really frustrated that 60kg felt so heavy
–trying to focus that I haven't gone over 49kg w/o pain since the summer
–55kg was pretty solid
CJ
Stopped at 70kg –94%
–didn't want 75kg, deadlifted it up and promptly put it back down
Summary: one great PR, and an a solid effort to remember how far I've come since the fall. Not every heavy single day is a PR day. Happy to have done all this pain free and ready to start lifting heavy to push new numbers soon.
10am
Power Snatch
70% (52.5kg) x2x6
Felt light and crisp
High Hang Clean + Power Jerk
70% (75kg) x2x6
Jerks felt tight on left arm to start out. Eventually got a proper rack (shrugged up) and felt better.
Clean Pulls
85%x3, 90%x3, 95%x3, 85%x3 (based off 120kg)
I liked Tabata abs and power clean day, even though I felt like I kind of blew it by not eating first.
EMOM:
Power Cleans: 103#, 113, 118, 123, 128 — this might be a power clean record for me
Pull ups: Each round went 3-1-1
Work-out in 4:30(?)
First 9(?) reps at 113# (~90%), just smacking my collar bone and slow going, so dropped to 103# (~80%), which made a lot more sense. Did 5 push ups, but in retrospect 10 push ups and all 20 cleans at 103# would have been better.
Then made up for some missed squats yesterday with David
6 Rounds:
3 pause HBBS @ 158# (first round at 153#)
4 strict Matador Dips
3 Rounds:
10 Biceps curls 33#
10 Lat activations hanging from fat bar
4:30pm with Whit. 95 lbs on the EMOM. For the WOD did 105#, 10 push-ups per minute, in 2:45.
12:00pm class with lady fox
Power cleans
205×1
215×1
225×1
225M
215×1
Did all the pull-ups unbroken with a 10lb DB
Metcon
3:38 as rxd
Good working with Chris
Did some extra credit with lauren
Paused LBBSQ
185x3x2 195×3, 205×3, 215x3x2
6 matador dips after each set
Curls w/ 45lb bar 3×10
Power cleans: 93,103,108,113(f)/108
5 pull-ups
Wod: 2:50 88#, 8 push-ups. Ray was a great partner! Team red corvette ow ow
Yesterday I was exhausted. Took it easy 120 8×3 (second week in a row) and still insanely sore today! Realllyyyy took it easy with deadlift 125 x 6. Was supposed to be 170. Oof.
When I'm tired from work and little sleep, lifting heavy is HARD; pushing through metcons when it's light/ body weight not so much. 22 rounds RX with Jenny and klove; felt good with my pace.
Power Cleans: 98-103-108-113-113f
Whit said my pull off the floor looked better. Yay! Noah pointed out I was catching the bar with my knees pushed forward so he had me pause after catching it for each rep This did wonders. Cleans at 98-108 felt amazing. At 113 II went back to my old habits and jumped really wide so I repeated the weight for the last round. Second time I failed bc I hesitated and didn't drop or turn over my elbows.
Pullups: 4-4-3-3-1
All singles. Def need to do more strict pullup work
WOD in 2:27 with 93# and 8 pushups
Should've done 10 pushups and if I wasn't so sore from yesterday's workout, cleans at 103#. My power cleans have been ugly lately and even at a lighter weight, were ugly today. Not getting my elbows around fast enough. So glad this workout was less than 3 minutes bc I didn't have it in me today. Sore from yesterday's workout and an exhausting week at work.