On an Incline

On an Incline


Strength:

Dips, 5-3-1
Chest to Bar Pull Up or Muscle Up Practice

Sport Strength:

1a) 6 x 3 Muscle Ups or Jumping Muscle Ups (Most difficult. Strict or weighted if possible) 

1b) 6 x 2 Back Squat

WOD:

For Time...
5 Power Cleans (65% 1RM)
400 m run
10 Power Cleans
800 m run
15 Power Cleans
1200 m run
Compare to 9/25/12

Daily Challenge:

Hollow Rock Hold, 3 x :20 sec

Mobility:

Runner's Stretch, Lying Side Twist w/ Band

Post loads for Dips and time for WOD to comments.

Burpee Challenge Day 59, Total 1754

106 comments (Add your own)

1. Ginny wrote:
Visited CrossFit Mousetrap today.

Squat cleans:
85, 105, 135, 155, 165, 170

"diane"
3:20 as Rx'd
Then 1000m swim at hotel pool. Heated outdoor lap pool. Score!

I drank a lot of butterbeer at Harry Potter yesterday. Worth it.

Tue, November 20, 2012 @ 9:02 AM

2. BJB wrote:
skipped the powercleans due to the busted wrist from 55 days of burpees.
Did the KODA Press & Run
225 lbs - 21 reps
2 mile run - 16:26

minus 210 seconds for a total time of 12:56

Tue, November 20, 2012 @ 8:51 PM

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