December 2 workout


December 2 workout

3-3-3-3-3 of Hang Power Clean

7 rounds for time of:
Push-jerk 10 reps
10 Pull-ups


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11 Responses

  1. CFWU x 3 (minus pull-ups, sub sit-ups for k-to-e)

    Run 1 mile: 7:34

    Hang Power Clean (3)-3-3-3-3-3

    7 rounds for time of:
    10 Push-jerk, 65 pounds
    10 Pull-ups (sub elevated body rows)


    Last one to finish… AGAIN. Those elevated body rows were nice & tough.

  2. Julie

    CFWU x3 (-2 sets of pull-ups)

    Hang Power Clean

    I had a couple of boo-boos tonight. First I said the word β€œcan’t”. Well that got me 10 burpees. Then, during the w/o, I came close to taking my nose off with the push jerk. My nose is still a little tender. Any harder and I would have knocked myself out.

    7 Rounds
    10 Push Jerks 55#
    10 Pull-Ups (red band)

    Time: 11:13

  3. Pierre

    I hope you guys had fun tonight!

    Can’t wait to come back…I am tired of watchin the TV!

    I can walk without crutches on short distance and the flexibility is coming back.

    But it is still a long way from a normal ankle…..

  4. Andy

    CFWU x3 (less 2 Pull ups)

    Hang Power Clean

    7 rounds of time
    10 push jerks 45#
    10 pull-ups – blue band

    Time 10:28

    I think I could have handled a little weight on the bar…

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