Power Clean and Push Jerk
Every Minute on the Minute x 5:
3 Power Clean and Push Jerks
Work up to a medium-heavy triple.
Rest 2 minutes, then…
Every Minute on the Minute x 5:
2 Power Clean and Push Jerks
Work up to a medium-heavy double.
Rest 2 minutes, then…
Every Other Minute x 8:
Power Clean and Push Jerk
Work up to a heavy single for the day. Focus on properly receiving the bar in the Clean. Press outs are misses.
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Exposure 8 of 8
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Tabata Mash Up
Alternating Tabata Rounds of:
Burpees
Box Jumps
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News and Notes
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Yesterday’s Results Board: Back Squat / Front Squat | Good Mornings / Knees to Elbows
Doctors on Easier Menopause Through CrossFit CrossFit Journal
In CrossFit Dover’s Student Fitness League the Kids Are Alright Morning Chalk Up
I’m so excited for Stacey’s Catskills retreat. If you’re on the fence, just sign up.
For the first time in a long time, everything just moved so well today. I couldn’t be happier!
EMOM w/ 3 reps: worked up to 73#
EMOM w/ 2 reps: worked up to 83#
EOMOM w/ singles: worked up to 103#
As for the metcon, I hope I’m not the only one– I love tabatas, even when it’s burpees. I forgot to count the reps, but since it was only four total rounds I pushed the pace every time.
7 AM-in’
3-rep rounds at 83, 2-rep rounds at 93, 1-rep 103×2, 108×2, 113×2, 118F (made clean, failed jerk), 113. Things got real squirrelly after 108. I was totally muscling the bar up. On the plus side, I did some KHarpz homework between rounds (wrist liftoffs) and learned how I was doing it wrong, so now I can do it right! Yay!
Like Jaime, I completely forgot to count reps in the metcon. Whoops.
That’s right! Nailed it!
Squeezed in my fitness before flight to Nashville:
A) 2 strict press + 2 push press + 1 push jerk
75/85/90/95/100#
Wooop! 100×2 for that strict press! Neat stuff considering it’s day 4 of fitness without a rest day
B1) front rack front elevated axle bar split lunge: 4x8ea @ 50/60/70/80#
*superset with*
B2) death marches: 4x8ea w/ 70# each hand
C) 2×1 mile run on air runner.~ 9:40 ea
Was supposed to hold a 5:45 m/hr pace. I didn’t. Was closer the first time ranging 5:45-5:50 but my legs are toast. Fresh would be totally fine.
oh my gosh it felt so good to take group class today and move without overthinking it! 10am with lady fox…
power clean + push jerk work:
-did the triples all @ 85# to keep it light, snappy, and let my thumb/wrist/forearm get used to the movement again
-did the doubles all @ 105# for the same reason
-singles: 115, 125, 135, 140, 145, 150, 150, 135
My PR on power clean and push jerk is 155 or 160 i think… so stoked to hit that 90% range after not olympic lifting for a month.
had to focus on driving my legs more once I got to 140 on the clean. first rep at 150 was a teeny press out on R elbow, just being tentative. pushed under the bar much better on second rep. finished on a crisp 135.
tabata: 8 rounds of each for our class! 8 min!
score = 132 reps @ 24″ box
burpees, 7 per round
box jump, 9/rd for first half, then 10/rd
cash out:
xover symmetry circuit with :04 eccentric on each movement
assault bike 15 min just easy legs
Lots of gymprovments today! Got the cable cross machine, moved a bunch of equipment around! stoked!
6:30pm Group Class
Power Clean Triples @ 135
Power Clean Doubles @ 165
Power Clean Singles @ 175-205 Missed the Jerk at 215
Did the metcon but completely lost count on my reps.
Finished with a little triceps blast on the cable machine!
Liked that Morning Chalk up article about their kids program