Hang Squat Cleans
3-3-3
15 Minutes For as many rounds as possible of the following
3 HSPU
6 cleans (must pass through a full squat) (115/85 or 45% of your one rep max squat clean)
9 Pull Ups
12 Double Unders
Post WOD
Glute Ham Raises 3 x 5
5 Minutes of Foam Rolling
Glen from LP posted this awesome link on foam rolling today. Take a look for this evenings post-wod:
ReplyDeletehttp://www.crossfitinvictus.com/blog/tag/how-we-roll/
Nice to try 6am again, been a long while.
ReplyDeleteHang Squat Cleans:
83#-93#-103# Found 1RM @ 113#
AMRAP:
5 rounds + 6 Cleans
Subbed 73# Push Press for HSPU, blue band, 3x single unders
Throw in some box jumps and lets make it a party. I'm going through crossfit with drawl.
ReplyDeleteBut if there is ever a WOD with crutches, I will dominate.
hang squat clean: 135, failed second rep at 145#
ReplyDeleteAMRAP @ 115# and 1 ab mat: 6rds + 1 clean
post: 3 x 5 GHR
No squat cleans, my wrists are still pretty screwed up from my thruster/ohs stupidity.
ReplyDeleteHad to modify the metcon quite a bit as a result.
6 + 4 pull ups @ 85# strict press instead of HSPU/tire flips instead of squat cleans/the rest as rx'd.
3 rep squat clean 165#
ReplyDeleteamrap 115# 7 rounds + 3 squat cleans
3x5 ghr
Up to 185 on cleans. Went up easy, but I knew what lied ahead so stayed.
ReplyDeleteMetcon Rx'd: 7 rounds + 3 hspu
Post foam rolling