High Hang Clean (stand tall, very little leg movement...thing only shrug and elbows)
1 x5
Push Jerk + Split Jerk
1+1 x3
Do a HHCL then 1 Push Jerk followed by 3 Split Jerks using the same weight. DO NOT LOWER THE WEIGHT TO THE GROUND. Use a weight (65%-70% of your 1RM) that allows you to complete each round with a lot of speed!
MetCon
2x
1000 meter row
50 - 45 lbs Thruster 45 lbs
30 - Jumping pull-ups
KF after today's WOD
KF's Sweat Angel
Tabata Project
Push-ups
The following is from CrossFit HQ...enjoy.
Push-ups
The following is from CrossFit HQ...enjoy.
AM workout
ReplyDeleteMuscle Clean + Tall Clean 1+1
95, 115, 135, 135, 155
Push Jerk + Split Jerk 1 + 1
95, 115, 135, 135
PM workout:
ReplyDeletePull-ups: 16, 13, 12
3 Rounds: 13:30
8 (3 KB power snatch + 1 OHS; 25 lb X 2 rounds, 35 lb 3rd round)
15 push-ups
15 65 lb thruster
dude, cw, 2 workouts? you're making us look bad.
ReplyDeletecombined a few recent titanfit.com workouts for tonight.
High Cleans
3x3 @ 115lbs (65% 1RM)
Front Squats
3x3 @ 155lbs (80% 1RM)
Snatch Grip Deadlifts
3x3 @ 205lbs
Tabata project: pushups
score: 5
comments -- i need some instruction on the high cleans, herb. I had zero balance if i only shrugged and dropped under the bar. I had to get a slight knee bend and then extension for my form to be OK. is this still proper form?
i've done tabata pushups before and cheated like a mo'fo'. this time they were all chest-to-deck, head forward pushups. and FIVE was my score....FIVE!!! this needs work asap.
the idea for this workout was to muscle SN the weight (so don't drop under the bar)...it is to work on your foot work and speed.
ReplyDeleteWorkout as rx'ed - 24:54
ReplyDeleteTabata Project - 5
KF