Feb 10, 2010

THURSDAY 100211

Strength/skills:
5-5-5-5-5 Power cleans (75% of 1RM)

rest 5 minutes, then...

WOD:
15-12-9 reps of
pullups
KBS (55#/35#)
Burpees

Post loads and time for comment.

Compare to 091008

17 comments:

jeffrey.paine said...

Power Cleans - 135, 145, 145, 155, 165 (previous 1RM is 185.

METCON: 7:00. PR by 14 seconds.

Rage Peterson said...

Power Cleans: 155/135/135/135/135
METCON: 8:40

Great butt kicker!

C.L. said...

Power cleans = 155x5, 165x5, 175x5, 180x3 (fault), 165x5
- Last set was surprisingly attainable

MetCon = 4:47 as rx'd
- Started feeling the burpees in 2nd rd

Nick said...

115-135-155-175-165
6 flat on metcon

RW said...

PC = 185, 185, 185, 185, 175

METCON = 4:45 (improved by 13 sec)

John McGrady said...

power cleans- 135,145,155,165,165
metcon- 5:49

Gary said...

Power Cleans: 135, 155, 165, 175, 175 (fault on 5th rep)

METCON: 6:25

craigrr said...

PC = 135, 145, 155, 165, 175

METCON: 4:55

upty03 said...

175 straight across on pc

5:33 on metcon...pr by almost one minute

J. Bell said...

Morning (Cardio):
6 x 400m (rest = work).
All laps were between 1:37 and 1:40 except for lap 5 which was 1:45

Afternoon (Crossfit Workout):

PC: 135, 145, 145, 145, 150

WOD: As Rx'd, 6:12

J. O'B said...

PC- 115, 135, 155 (f on #5), 155, 155
METCON- 6:05
I love it when we recycle these previous WODs. It's very motivating to see the improvement.

B_A said...

PWRCLN
135/165/165/155/155

METCON 6:44, PR by 4:13! :)

monroe said...

Solid work by the PM crew learning the Power Clean. Good progress in proper setup and mechanics.

Spoke to Dave Castro today. Coach will not be here next week. He will be in Miami on the 18th. We will work to reschedule the fitness panel, probably in the spring. I can't make 1600 next tuesday to work the group session, need a coach or two to step up and lead this important initiative!

George said...

Cleans: 135, 145, 150, 160, 175
METCON 8:17 new PR on pullups (12) on the first round.
My last 1 RM clean was 185, so I'm looking forward to good increase the next time that comes up.

Neil said...

Power cleans at an easy 95 & 115
METCON at 12:30.

D_E_K said...

Skipped cleans in interest of time and back.

METCON 11:57 with 5 unassisted pull ups on 1st rd, 4 on 2d, and none of 3d (unless 2 halves make a whole) before going to blue band. Times slowed but VAST improvement on pullups (in that I actually did some!) Can't link them together yet though.

Russ said...

PC: 135-145-145-150(pr)-150
METCON: 5:20 (PR & 40 sec less than OCT 09)