Halted Clean + Mid-Hang Clean + Power Jerk
1-1-1-1-1
Work up to a heavy load on the complex. Pause for 3 seconds at the Mid-Hang, then move directly into the Clean. Your weight should still be balanced slightly towards the heel at the Mid-Hang.
Post loads to comments.
Exposure 5 of 8
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“Helen”
3 Rounds for Time:
400m Run
21 Kettlebell Swings 24/16kg
12 Pull-Ups
This classic CrossFit triplet is done unbroken on the fast end. The swings are Rx’d as overhead. Scale to Jumping Pull-Ups as necessary.
Post time and Rx to comments.
Sean G. gets ready to Squat | Photo by Thomas H.
- Today’s 2:00pm Anti-Gravity class is Coach Noah’s last class. Come over to the gym and give him as proper send-off!
- There’s still time to sign up for Coach Nick’s marathon row next Sunday the 24th. Go here for more info.
Today! The Starting Strength Program Total
Coach Jeremy’s and Coach Margie’s Strength Cyclers will wrap up their eight-week cycle today starting at 2:00pm. Lifters will be testing their 1RMs in the back squat, press, and deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
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Yesterday’s Whiteboard: Back Squat | Burpees, Double-Unders
Man With Cerebal Palsy Defies Odds Through CrossFit KFSM
A Study on Fats that Doesn’t Fit the Storyline NY Times
AG
A)
3RFQ
6 Candlestick to Squat/Pistol
12 Shoulder Tap w/ 3 Sec Hold
18 Double Unders (If you can consistently do 18 unbroken no problem practice a few TRIPLE UNDERS each round)
B)
Kipping Pullups Practice (Kip Swing/KPU/Butterfly Pullup)
C)
Partner Workout, alternating work/rest complete
50 HSPU
75 T2B
100 Pullups
150 Pushups
200 Squats
E2MOM Starting at Minute 0 both Partners must perform 5 Burpees
D)
Walk to Pig Beach
Multiple Rounds, For Quality
Beer
BBQ
Laugh
Noah! I took the day off work so I could take your last class! This workout does not disappoint!
Looking forward to all of this, especially C and D 🙂
10AM with Fox and KHarpz
Worked up to a 175 on a Halted Clean-Hang Clean complex
Helen with Russian swings and 8 strict pull-ups: 10:41
Noon class
Halted clean dead + clean pull + 2 hang clean pulls
264 for 5 sets
Russian Helen in 12:07
So much sweat
Super small 9am class with Foxes.
Worked up to 145#. Felt great and heavy. Good feedback from Fox. This is a PR so that's cool.
Helen. Rx'd, 13:19. Hands ripping on this one. Hot running. Kettle bell was not as hard as I expected but I did have to break up the last round into 11/10.
Just realized my clean + jerk was 155# (blue + 10 on ea. side) not 145# (which was a PR) so that's waaay cool. haha.
"Russian Helen" — isn't that just Elena? 😛
C&j: 108#, failed jerk on 113. Great advice from Kharpz about rocking back on my heels before jerk! Also, cleans improved throughout after a great last cue from Noah (*tear*) about my mid-hang position and clearing my hips as I pull the bar up.
Helen in 11:45. Did the pull-ups in sets of 6, not letting myself quit which I felt really good about. Did this in 13:33 last time! Could have sprinted harder and took fewer breaks. Next time.
Ag: 23:37? With Eduardo. Did 2 ab mats for hspus, knees to elbow, and jumping chest to bar… So that made it manageable. Fun way to say bye to Noah, who we'll miss a lot. Especially the dancing, funny jokes, and overall lighthearted approach to fitness and community. Good luck, Noah!
Sweaty sweaty OG session after stopping by Noah's farewell party- we'll miss you !
Warm up: overhead walking lunges with 25# plate, pull ups, push-ups
3 supersets
4×10 RDL: 83, 103×3
4×10 single leg lateral step ups: 0, 15×3
4×10 single leg RDLs: 15 each hand
4×10 squat cleans: 63
4×10 goblet squats: 24kg
4×10 Russian KB swings: 24kg
This felt like a wod even though it was …not. So sweaty
Did some double unders. Called it a day
Thanks, Noah. I'm sorry I didn't get to enjoy your tutelage more, but I thoroughly enjoyed the two classes I had with you. I hope our paths cross again.
Quiet and disgustingly hot OG
Backsquat
395x5x3
5RFT
20 Cal. row
20 Boxjumps
20 Wallballs
25 mins
C&J: 83-93-98-103-108-113
113 was way out in front and almost a push press. Clearly need to work on my jerk form.
Helen in 12:25
20s improvement 🙁
Runs: horrible.
Swings: unbroken
Pullups: 6-6, 6-6, last set unexpectedly broken up a lot.
AG:
Partnered with Charlie on the WOD. I did:
HSPU with one ab: we split these up fairly evenly
T2B: did 5 then had to switch to knee raises because my hands were sore and then I would never get through pullups.
Pullups: split up evenly
Pushups: Charlie did more. We stopped at 110.
Air squats: split up evenly. I think we got to 100 in the 30m time cap.
Charlie also did the HSPUs with no ab mats and T2B. Super fun to pair with her!
Noah, let's just say you went out with a bang with that WOD!