5 rounds of the following complex, increaseing weight wach round
Then 5 rounds continung from the last heaviest weight work up to a heavy
EMOM for 12 minutes, use single Kettlebell, alternate hands per minute (6 rounds per side)
Results: Cleans part 1 65-85-95-115-125lbs/57kg. Cleans part 2 135-155-165-165-165lbs/75kg.
The Crossfit New England WOD from Nov 9.
5 rounds of, rest approx 15-20 seconds between reps, 2 minutes between sets
Then every 3 minutes for 15 minutes
For the Goblet Clean take a single kettlebell and, with both hands, clean it into a goblet hold, then twist to face right, twist to face left and return the KB to the floor… repeat.
Results: Done as shown. Cleans are OK, need to work on form so tried to focus on full extension, foot position, etc.
Take 15 minutes and warm up Squat Cleans
Another Wodwell CF WOD from Instagram.
Results: Warm up as prescribed. Focused on form for the final set of singles. Still a work in progress…
https://youtube.com/shorts/m9H7KvL6Zzc?feature=share
Metcon 24:57. Still focused on form, so broke mostly into singles or doubles. Due to the high volume, I do not recommend using the barbell if you don’t regularly do Front Squats ;-). Instead I’d use moderately heavy (18-20kg) dumbbells or kettlebells for the Squat Cleans.
Right rotator cuff still giving me issues so spent the first 30 minutes on shoulder accessory work to warm it all up.
Then Street Parking’s Vault WOD Ares, 4 rounds of
Results: Warm up worked, no pain during the metcon for either the press or toes to bar. Metcon 19:22.
For total time
Then, rest 1 minute before continuing with:
Then, rest 1 minute before continuing with:
Record total time for that part and then take 7 minutes and work up to a heavy complex
Results: 21.3 – 15:40. 21.4 – 130lbs (Power Clean and Hang Power Clean). After time was up did one more 21.4 complex @ 135lbs.