Power Cleans
1-1-1-1-1-1-1
Muscle Up Practice
5xhalf of your max reps.
If you do not have a muscle up, work floor muscle ups on low rings.
Notes, tools, articles and ephemera:
- Daily Diet Dose: Paleo-friendly dried meat (jerky) recipe.
- Apparently Ron Paul believes in Raw Milk.
- New York Times article on the raw milk debate.
- CrossFit Threshold announced the Saturday WOD for this weekend and it looks awesome.
- Corrective coaching on the Power Clean from Michael Bewley at the University of Dayton.
Get Your Free 31 Days to Shredded Guide
In October we ran our wildly successful Abstober daily abs program for our members. Now we've compiled every sit up, every V up, every plank, every farmer's carry...every last rep, over 31 days, into one super handy guide. And we're giving it to you for FREE. Follow along with these do-anywhere, infinitely scabale workouts to build a strong core with skulpted abs. Doable for any ability, video demos included.
power clean 185,205,225,245,255,260(f),260(f)
21,15,9
OHS #95, 24″box jump burpees 8:24
thx DM for keeping shorts on 2day
100 du’s
20 squat
20 box jump
20 abmat situps (Butterfly)
20 pushups
45# HPC, HC random 3’s and 4’s
88# HC 5 x 3
185×1
205×1
225×1
230 (miss)no extension
225 (miss)no extension
225 (miss)no extension
225 (miss)
and then again and success 225×1
was not fully extending through toes. Video footage and a que from DIBO helped bring it home.
then: 21-15-9
95# OHS
Burpee boxjump (20″)
6:55
Power Clean
155,165,185,195,205,215,225
Probably could have gone a little heavier, will know better for next time.
Row 500 slow
du’s x50
24″ box jump burpees x10
overhead squats 88#x10
run 200 m w/ 20# d ball
rest one minute
run 400 m w/ 20# d ball (1:45)
overhead squats 88#x15
20″box jump burpee x10
power clean
185,200(ugly), 185(f), 185(better)
Row 500 3:32