Power Cleans
1-1-1-1-1-1-1
Muscle Up Practice
5xhalf of your max reps.
If you do not have a muscle up, work floor muscle ups on low rings.
Notes, tools, articles and ephemera:
- Daily Diet Dose: Paleo-friendly dried meat (jerky) recipe.
- Apparently Ron Paul believes in Raw Milk.
- New York Times article on the raw milk debate.
- CrossFit Threshold announced the Saturday WOD for this weekend and it looks awesome.
- Corrective coaching on the Power Clean from Michael Bewley at the University of Dayton.
power clean 185,205,225,245,255,260(f),260(f)
21,15,9
OHS #95, 24″box jump burpees 8:24
thx DM for keeping shorts on 2day
100 du’s
20 squat
20 box jump
20 abmat situps (Butterfly)
20 pushups
45# HPC, HC random 3’s and 4’s
88# HC 5 x 3
185×1
205×1
225×1
230 (miss)no extension
225 (miss)no extension
225 (miss)no extension
225 (miss)
and then again and success 225×1
was not fully extending through toes. Video footage and a que from DIBO helped bring it home.
then: 21-15-9
95# OHS
Burpee boxjump (20″)
6:55
Power Clean
155,165,185,195,205,215,225
Probably could have gone a little heavier, will know better for next time.
Row 500 slow
du’s x50
24″ box jump burpees x10
overhead squats 88#x10
run 200 m w/ 20# d ball
rest one minute
run 400 m w/ 20# d ball (1:45)
overhead squats 88#x15
20″box jump burpee x10
power clean
185,200(ugly), 185(f), 185(better)
Row 500 3:32