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Friday, 25 May, 2012

Posted by Mandee on May 24, 2012   |   6 Comments

Warm-up:

200 Meter run

2 Rounds done w/partner:

P1: 350 Meter row

5 Ball slams

5 Jump squats

5 Partner anchored sit up

P2: Rest

 

Workout:

A. Hang Power Clean. Power Clean. Squat Clean. – 1.1.1. x 5 sets; Rest 5:00

This is a cluster. You do one Hang Power Clean, DROP the bar, rest 10 seconds. Do one Power Clean, DROP the bar, rest 10 seconds. Do one Squat Clean, DONE. This is one set.

 

Powerlifting:

A. Deficit Deadlift 10 x 2 reps @10×0; Rest 1:00

B1. 3 Position Snatch 5 x 3 reps; Rest 2:00

B2. Box Jump Gauntlet 5 x 1 max effort attempt; Rest 2:00

C. Glute Ham Raises 5 x 8-10 reps @30×0; Rest 2:00 – Add weight if possible

 

How Does It Feel to Have Succeeded?” with¬†Dr. Harvey Barnett, freeCrossFit Journal¬†video [wmv] [mov] [HD mov]

6 responses to “Friday, 25 May, 2012”

  1. Remember not the former things, nor consider the things of old. Behold, I am beginning a new thing; now it springs forth, do you not perceive it? I will make a way in the wilderness and rivers in the desert. Isaiah 43:18-19

  2. Hey, guys. I know we had a pretty big group head down to #4# a few weeks ago and from what I hear everyone had a blast! There’s another competition being held in Alabama coming up pretty soon! It’s “Embrace the Gauntlet” and it will be held on June 23rd in Dothan, Alabama. This event is hosted by CrossFit Embrace which is owned by Keisha and Landon Brazell. These are two people that I hold in the highest respect that are involved in the CrossFit community. I guarantee it will be a great time as well as something that will push you to your limits. I know myself and Bryant are already committed and it would be great if we could get a few other people to go as well and bring a strong following.
    http://www.thegaragegames.com/events/embrace-the-gauntlet/
    Here is the link to sign up. It’s a one day comp with teams, individuals, scaled, and masters divisions. The best part…..for all Rx’d individuals and teams there will be a SWIM wod! Remember, that’s ONLY for Rx’d folks so if you’re planning on doing the scaled division, no worries!

  3. glory1031 says:

    150 HPC, 165 PC& SC

  4. Jane says:

    80#-90#-100#-105#-110#

  5. Mandee Stearns says:

    115-135-145-155(failed on power clean)-155(failed on squat clean)-155 FINALLY!

  6. Karen says:

    85-105-125-125-130- 2/3 @135 (HPC and PC, but fail at Clean). There is something wrong with me that I can power clean more than I can squat clean.