5 rounds
Then 5 rounds for max reps/calories
Results: Front Squats @ 175lbs. Metcon 95-93-80-87-66 = 421 reps total
A modified CF New England WOD to compliment the workout from last Thrusday.
6 rounds of
Then AMRAP in 15 minutes of
Results: Power Cleans 115-125-135-140-145lbs. AMRAP 5 rounds plus 38 reps.
Doing the Bear Complex again. Last time was in June of 2018 and got up to 115lbs.
Complete 5 rounds of the following. Record max weight in the round where you are able to do a complete set unbroken (in other words, do not put the bar down, touch and go on the power clean until all 7 sets are done).
7 sets of the following series of movements:
Then 3 sets of
Then 3 sets of
Results: Got the 115lbs again, but just barely, so decided to stick at 115lbs for the rest of the rounds, breaking as needed. 65-95-115(Rx)-115 (4+3 reps)-115lbs(3+2+2 reps). Front Squats 135-155-165lbs.
4 sets of Hang Power Clean, rest 2 minutes between sets
Then 5 sets of
Rest as needed between sets. For the Clean Lift Off lift the bar from the floor to just above the knee, then reset for the full Power Clean from the floor. For the lift off focus on the form shown in this video and this video shows the full motion (with Full Clean vs Power Clean).
For time
Results: HPC 100-115-130-145lbs. Lift off plus PC 150lbs/68kg. Metcon 6:57.
Take 15-20 minutes build to a heavy complex (one complex is all 3 movements before putting bar down).
3 rounds for time of
Results: Really liked this one. For the Heavy Complex got up to 145lbs. For the Metcon used 95lbs – 9:56.