Hop a Fence: Tuesday 12/01/09

Time: 5:30 a.m.

Hang Clean
5 x 3

How many DB get-ups can you get in 7:00?
Load = 1 DB @ 25% BW
(Courtesy of CrossFit KC)

The Barn said...: Hang Clean
5 x 5
65
75
85
95 x 2
95 x 1
That was good. It's not a PR but it's good. Which was good.

In between each set, I did 5 consecutive pull-ups. Long story short, I did 30 total (warm-up set etc.)

Then I did this metcon:
10 Pull-ups
10 Wallballs (15#)
20 Double Unders

8,8,16

6,6,12

4,4,8

2,2,4

Time was 9:36. It was a good one. I did the first 10 of this consecutively, which WAS a PR for me. Huge goal met. Woot!!!; December 1, 2009 at 8:18 PM
Kiley said...: Also, that was Kiley, not The Barn. Barns don't actually do workouts.; December 1, 2009 at 8:19 PM
Phil said...: Hang Clean 5 x 3
Tried using Rut's percentages in the December issue of PMJ.

Went with theoretical clean max of 225#, which is probably a bit generous, but it worked ok. Rounded up to the nearest 5 pounds on all percentages.

Percents: 62.5, 70, 77.5, 85, 92.5
145-3
160-3
175-3
195-3
210-2,1

At 210#, I did 2 fine, missed the third, then did another 1. Accuracy was the issue on the missed clean. Or perhaps I was just missing some aggression.; December 2, 2009 at 2:30 PM
Phil said...: DB get-ups

BW = 205#, so I used 220# for easy percentages (didn't want to round down to 200#)

25% of 220 = 55# DB

18 get-ups (L, R, L, R, etc.)

This beats the last time (14 reps), and it's 5 pounds heavier. It's still a weak movement for me, but it's definitely better than it used to be.; December 2, 2009 at 2:32 PM

Hop a Fence