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General Fitness 12.11.13

10
Dec

General Fitness 12.11.13

Prep work
3 rds
7 Deadlifts
7 below the knee power clean

Oly
6 Sets of

Halting Clean Deadlift + Mid-Hang Clean + High-Hang Clean
Rest 2-3 minutes

WOD

Complete as many rounds and reps as possible in 5 minutes of
Clean and Jerk (must complete full squat. Full Clean or power clean+front squat)
From the 2011 Crossfit open
(165/110)

Cool down
3min Air-dyne or row 

 

**Post Results to “Leave A Reply” Section**

 

6 Responses

  1. Gabe Ramos

    6 sets of cleans: 135, 165, 185, 205, 225, 235

    6 min emom strict p/u and hspu 5 p/u per round and 13, 9, 6, 6, 5, 5 hspu
    No rest (thanks B)
    6 min emom kipping….8 p/u and 9, 8, 6, 6, 6, 5 hspu
    (No rest)
    Only did cleans for last part at 165

  2. Andrew

    I really enjoyed todays work out. Clean and jerks are just fun. I lost count after about 8 reps on the WOD, that was at about the 1:35 mark.

  3. Cory Van Tress

    Worked up to 165 on the complex, actually caught a few of them fairly low(for me anyways). Wod I used 135 and got 17. Between racking the weight and FS, it proved to be challenging. I am going to really work on my lower leg mobility and rack mobility. Good class. Enjoyed the Nooner, but miss the 5er,maybe Friday.

  4. Susan Van Tress

    65 on the complex, 55 on the WOD ~ 27 reps ~ great workout.. I have some strength to build for sure but I am getting more comfortable with lifting every day!

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