Already did heavy Front Squats this week so focusing on the Clean today.
3 rounds for form and foot position
Then every three minutes for 15 minutes, work up to a heavy
Then every 3 minutes for 9 minutes
Results: Power Cleans 160lbs. Hang Power Clean used 105lbs.
Every 2 minutes for 12 minutes
Then a Street Parking WOD from last week. For time
Results: Strict Press 95-110-120-110-120-130-135lbs. Metcon 18:22. Nice WOD.
Spent time working on my Clean skills after watching this Instagram post.
Then 3 rounds of the following complex
Then 5 rounds of
Then two 4 minute, 20/10 Tabatas, rest as needed between.
Results: Foot movement was good with lighter weights, with heavier weight noticed that only my right foot moved. I also widened my grip so that the bar sat higher in my hip crease rather than on my upper thigh. Power Cleans and Cleans 65-75-85lbs. Squat Cleans 95-115-135-155-160lbs.
Using an empty bar, 3 rounds of
Rest as needed between rounds
Take 20 minutes and work up to a heavy
Then 3 rounds for time
Results: C&J – 175lbs. Metcon 13:31. Handstand Pushups were really weak, could only manage sets of 3 unbroken. Also, would have been about 60 seconds faster but was attacked by a giant playful Berner Sennenhund who thought running with me would be more fun than going for a walk with his person.
This is the very close to the official scaled version of this WOD.
For time ( 20 minute time cap )
Results: Total 169 reps (ended at 9 x C&J @ 135lbs). Did all power cleans and push press. Tried one Squat Clean but with all the box jumps and step ups, my legs were not much help anymore. Didn’t need a full split jerk at 135lbs. The only difference with the published version of this WOD is that I used a 30lb sandbag for the Step Ups, the actual WOD uses a 20lb medicine ball.