Sep 2, 2013

Tuesday 09.03.13

3 rounds for time:
5 (Squat) Clean (135/95)
10 Bar-facing burpees


Post time to comments.


Coach's Notes. (standard start times of 0545, 0630, and 0700, warm up prior and be ready to "3, 2, 1...Go" at these times)

After yesterday's long, heavy grind, a quick W/G couplet for you.  Spend any extra time working skills (PVC drills, gymnastics work, double unders...) or doing some focused mobility or mashing anywhere that needs it.

This WOD should be quick but intense -- reach deep and power through each movement, round, and rep.  Goal is to go unbroken...no wasted rest time...no theatrics on transitions...no resting in the prone in between burpees...no visiting the chalk bucket for some magical pixie dust.  Just hard work.  It's only 3 rounds, it's only 5 cleans, 10 hopping burpees is doable.  Go get it.

Scale as needed on the cleans to achieve the intent described above.  Full ROM on your cleans -- hit the bottom of your squat position and drive up out of the hole with power, through the heels, to full extension.  I know power cleans are easier and faster...working a little technique and making up for our recent lack of front squat work!


Training Videos.
  • "Clean Demo" - standard one from the Burgeners showing proper form.
  • "The Clean" - another quick demo vid with Miranda providing some coaching tips.
  • "Bar-facing Burpee Demo" - should be a familiar video, did these on 10 July.

15 comments:

Allan Jackman said...

4:14 Rx

Squat cleans... Squat anything...

Sam Friend said...

4:38 Rx
I vote for no more Cleans (squat or otherwise) this week. Let's do Pull Ups instead, right Allan?

Susan Friend said...

3:19 Rx

It helped that I DIDN'T do 114 power cleans yesterday.

Jimmy Chen said...

4:19 (95)

Like anything that is CrossFit, this morning's WOD was deceptively hard. The level of intensity is what killed me, especially those darn burpees!

Ross said...

IMCF SD Det

RX'd @ 3:49 slower then I wanted, few days off relaxing at lake means no sleep and dehydrated had me sucking for air today.

Jacob Heppner said...

2.47 RX

Nice Job Susan!!!

SuperiorJake78 said...

Wow, great times!!

I have to hit the METCON this afternoon, I ran out of time this morning.

Today in Strength!!
Squat
225x3
260x3
290x10

Puts my approximate max at 390 which is very close to my next goal. Now I just have to get underneath that much weight!

Sincerely,
Jake

Sadr City King said...

4:14 Rx probably shouldn't have rowed 2000 meters prior to this. Nice push Allan. Charles

Andy said...

Slug day for me. First time coming to the gym without a plan in a while. Ended up doing 5x5 BS at 225-245, followed by some light box squats and strict pullups.

Good times this AM...

Jared said...

3:36 Rxd. Great fast one. Feeling yesterday's cleans. The bar seemed to get further from the ground with every burpee and my wobbly quads did not want to jump.

Good group at 0630. Nice to see a consistent presence with a few new faces sprinkled in.

scottnkelly9901 said...

IMCF Hohenfels:

Lead-in:
Deadlift (1RM ~365lb)
3x5 @ 255lb
Front Squat (1RM ~205lb)
3x5 @ 145lb

WOD:
5:45 as Rx'd

Follow-thru:
TRX Pistols (skill)
3x10

Kevin Moyer said...

4:30 but with a seriously reduced weight. Need to work on flexibility and keeping my chest high. Did learn a great exercise to work flexibility from Rob.

Motivated for tomorrow's...(i think)

monroe said...

Continued prep for Kansas State meet. Goals are 75/90.
Warmed up well, then:
Sn 115x1x5
C&J 155x1x5
BS 225x5x3

Jess said...

5:07
65# versus doing Rx- form and knee instability are greatest hindrance right now

Meghan Smith said...

6:20...first set was ok, 2 and 3 were cleans and then squats.