Sunday 10/18/09

Shoulder Press
5-5-5-3-3-3

Compare to 08/26/09 or 04/10/09.


"The Tom Cross Complex"
5 rounds for time of:
1 DB Hang Power Clean R
1 DB Hang Power Clean L
1 DB Push Press
1 DB Hang Power Clean L
1 DB Hang Power Clean R
1 DB Push Press
1 DB Clean
1 DB Split Jerk

DB Loading = 50% BW (total, not per DB)

This DB complex comes courtesy of Coach Rut CrossFit KC. Although I've never come across this metcon before, I imagine the "Tom Cross" mentioned is Coach Tom Cross at Mid-America Nazarene University in Kansas City. He and Coach Whitney Rodden were the coaches at the USAW Sports Performance Coach clinic that Kiley and I attended this past summer. I know Coach Rut thinks quite highly of Coach Cross, and both Cross and Rodden were great teachers.
Posted by Phil
Labels: ,

3 comments:

Phil said...

Shoulder Press, 5-5-5-3-3-3:
115-5
125-5
135-5
140-3
145-3
150-3 (3 rep PR, I think)

Shoulder press went better than expected. I stretched out my left arm pretty regularly between sets, and I think that probably helped a lot.

Metcon
1:45

BW 195-200#
50% = 2 50# DBs
The split jerks weren't pretty.

October 18, 2009 at 3:02 PM
Kiley said...

Shoulder Press
55
60
65
70
75
80 X 1

The 75 X 3 ties my 3 rep PR, and the 80 ties my 1 rep PR.

2:08 I think. Long story, but I don't have the time on my watch anymore.

I used 25# DB's

October 18, 2009 at 3:22 PM
chris said...

No shoulder press. Snatch was on my schedule.

5 - 75
5 - 85
5 - 95
3 - 105
F - 115
F - 115

Was one of those frustrating experiences where you know that you a perfectly capable of lifting that weight, but technique limited things.


Metcon
2:09

October 18, 2009 at 9:08 PM

Post a Comment

Subscribe to: Post Comments (Atom)