Wednesday 10/21/09

Time: 5:00 a.m.

Clean and Jerk
6 x 1


3 rounds for time of:
10 DB Hang Power Cleans @ 30-50% bodyweight (total, not per DB)
10 Slapping/Clapping Push-ups
10 Box Jumps, 24"/18"
This metcon is a slightly modified version of one created by Coach Rut down in Crossfit KC.

Compare to 01/22/09.
Posted by Phil
Labels: , ,

2 comments:

Kiley said...

Clean and Jerk
65
75
85
90
95
105 PR on both clean and jerk

Metcon:
25# DB's
Regular push-ups (getting better!)
5:34

October 21, 2009 at 6:40 AM
Phil said...

C & J, 6 x 1:
155-1
170-1
180-1
190-1
195-1
205-miss

Jerks were fine, but the cleans still felt out of sorts, struggled with weights that should be relatively easy. Cleaned the 205# high enough but didn't catch it properly - it slid down between my shoulders and my arms. The last time that happened was when I attempted a PR at 225#. Need to practice these some more to get that groove back.

Metcon
3:25
50# DBs

Smoked my last time (January) by just over 1.5 minutes.

October 21, 2009 at 8:22 AM

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