3
Oct
Yakima’s CrossFit Reformation 10.04.13
How Do YOU Read the Whiteboard?
“There is perhaps nothing that has caused more historical controversy than interpreting written words. From religious texts to love letters, much blood has been spilled over disagreements…..”- C.J. Martin
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Prep work:
2 rounds
24′ broad jumps
Partner up-quick elbow drill 5X each
Strength:
Work up to a heavy set of 3 on the Hang Clean
* If you are new to this lift, focus on getting your technique over muscling an ugly rep.
-Post weight to comments
Wod:
2 min of max burpees
Rest 1min
2 min of max calories on the rower
Then
3 rds of
1 min long cycle left
1 min long cycle right
Post score to comments.
Cool down:
Overhead mobility
For the wod I did 31 burpees and 41 calories on the rower.
Long cycle I used 44# KB did count my reps and had to set it down a few times towards the end. Tried to keep going at times but after burpees and Rowing my arms were feeling it.
Worked up to 155×3 on hanging clean. My mobility in my wrists and legs, pretty much everywhere, needs a lot of work.
Good stuff!
235# 3rep hang
Burpee 32 row 50cal
44#kb 63reps long cycle didn’t set it down… Glad it was 1min alternate.
Warmed up good on the hang clean, was key for me. Paced my self on the burpees so I could finish hard, same on the row. Great overall wods today
225 Hang Cleans from above the knee. Failed my 3rd rep. 47 Burpees, 36 cal row. Wrist was feeling funny so went light on the KB 35#
Lost lbs in my hang clean from month ago. 3x 125. Burpees 47. Row cal 27. Long cycle 1st min forgot to count on both. 2nd mi tue 10x both arms. 3rd minute 10x both arms 35lb kb without setting it down.
Hang Clean: 45lbs, Burpees: 28, Row cal: 28, Long Cycle: 65 total.
Hang Clean 135 x3 …just wasn’t quite into it…tried 150 I think I jumped too much to fast 🙁 Need to work on letting that hook grip go when I get in that front rack position.
Burpees 37
Row 34 cal
Long cycle 44lb kb unbroken …56 reps …don’t know what it looked like but I felt good about my technique 🙂
Hang Clean-got up to 70lbsX3 unbroken. 27 burpees, 24 calories and 60 KB swings using 26lb.
185 hang clean, need mid section help.
Atleast 49 burps, 37 row, 44lb kb.
95lb x 3 from above the knee on the cleans
39 burped + 29 calories & 62 w 26lb KB. I’m with Tina on working on letting the hook grip go!!! :/
Hang clean 3reps at 130lb. 46 purpees, 29 calories. Used 35kb lost count lol but didn’t drop it once.. Haha