Thursday, April 16, 2009
Hang Clean – 2, 2, 2, 2, 2, 2
Coach’s notes: Post load for each set to comments.
Compare to September 19, 2008
CFC is pleased to offer an additional CrossFit KIDS class (this class is reserved for ages 8-12 years old only) on Mondays 4:00-4:45. Class starts April 20.
A $50/month KIDS membership allows for up to 2 CrossFit Kids classes per week. Drop-in rate is $15/class.
45/50/55/60/65/70
6AM Workout at CFC: I think it was: 25 walking lunges/30 GHD sit up/400 m row/25 Jumping pull-ups/25 db front squats/400 m row/25 db push press/30 KBS/400 m row/50 abmat sit up. Weight was light (20lb) but WOD was metabolically challenging. Not sure what my time ended up being…
Lunch time: Hang cleans. 95×2, 115×2, 135×2, 145×2, 155×1+1(f), plus about 10 more singles at 135lb. Bwt=161lb.
CFC 7AM
25 DB W. Lunges @ 15lbs / 30 GHD Sit Ups / 400m Row / 25 Push Press @15lbs / 30 KB Swings @ 25lbs / 400m Row / 25 Jumping Chin Ups / 25 DB Front Squats @ 15lbs / 400m Row / 50 Sit Ups with AbMat
23 min ?? sec
85/95/105/115/125
75 85 90
95 100 105 110 115×1 thats a PB for me! thanks Brett
Neil – practiced got to 114 lbs
Judy – practiced got to 55 lbs
65/85/105/125/135/145/155/165F, 165F, 165F /135×5
Got under the bar fine at 165, but couldn’t front squat it out of the bottom. I’ll get it next time.
45/55/65/75/85/90/95/100