Clean up day

11
Mar

Clean up day

Clean Pulls 3×3 @ 80% of best clean

Hang Squat Cleans – 10×2

Cashout – some “cardio stuff”

Terry is vying for a spot at Regionals

Terry is vying for a spot at Regionals

51 Responses

  1. Valerie Arseneau

    Clean Pulls 3×3 @ 85

    Hang Squat Cleans – 10×2
    70-70-75-75-85
    85-90-95-100(F)-100

    Managed to fall on my ass on the 2nd rep on my first attempt at 100lbs. I had it but my technique was a tad sloppy on that try and I couldn’t recover. redeemed myself on the 2nd try.

    1. Heather S

      Have that happen all the time on my squat snatch, but if you jump up really fast and do the gymnast hands-over-year-head-in-triumph thing usually the judges will give you good marks for artistic impression!!

  2. Maria

    Calf work – thanks Natacha

    Clean Pulls 3×3 @ 95#

    Hang Squat Cleans – 10×2
    95-95-95-95-95-105-105-105-105-115

    wow that 2nd rep is really tough. I enjoyed today’s clean up!

  3. Ron

    Seeing Terry’s name so high on the leader board is no surprise to me or anyone who has ever seen him workout. Go Terry Go.

  4. Chantal L.

    Clean Pulls @ 85# (3 sets of 3)

    Hang squat clean: 10 sets of 2 reps
    85-95-105-115-115-115-115-120-120-120

    Fun cardio cashout!

  5. Kevin Mack

    Clean Pulls 3×3 @ 65

    Hang Squat Cleans – 10×2
    95-95-105-105-115-115-125-125-125(f)-125

    Hit myself in the chin on the second last lift and dropped the bar. Other than that these felt great today.

    Cardio Cashout – (see book for times)

    15 Wall Balls – 20#

    3 Toes to Bar

  6. Mob – WUx2
    practice handstand walk
    practice holding false grip
    Calf work
    Clean Pull practice 95# x6
    Clean Pulls 3×3 @ 135#

    Hang Squat Cleans – 10×2
    95-105-115-125-135-145-145-145-145-150

    “Fun Cardio Cashout”

  7. Heather Colleen

    WU x 2 finally got 10 pushups from toes with no bands and no snaking.

    Clean pull practice 75#

    Clean pull 3×3 90#

    Hang squat cleans 10×2

    55-65-75-75-80-75-75-80-85-90

    Still have to work on my elbows. And on pushing my knees out WHILE remembering my elbows. Sh*t’s complicated, man.

    Cardio cashout. Super fun. Yup. (Time for full amount 4:33)

  8. Sebastian

    Clean Pull 3×3 @ 155

    Hang Squat Clean x2 EMOTM 10min

    115-115-125-135-135-145-155-165-165-185

    Cashout: cardio fun (time 3:34)

  9. Blake

    WU x 1
    Great Mobility

    Clean Pulls 3 x 3 @ 160

    EMOTM 10 min of:

    Hang Squat Cleans x 2
    120-125-135-145-150-155-160-165-170-185 (failed on first, nailed second)

    Cashout: 4:03 of Cardio Fun Time!

    Thanks for playing with us Coach Jo!

  10. Mob, WUx2
    Group mob, WU

    Clean pulls 3×3 @ 90#

    Hang squat clean 10×2
    55 – 55 – 75 – 75 – 75 – 75 – 85 – 85 – 85 – 105

    Cash out – 50 burpees
    Time: 4:54

    Thanks Amanda for the feedback on my squat cleans, it’s good to know they don’t just FEEL better, but actually look better too 🙂

  11. Patrick Arseneau

    Clean Pull 3×3: 165#

    Hang Squat Clean 2x
    135-135-155-155-165-165-175-175-185-185 (very happy with this)

    Cash Out “Cardio Fun”: 2:15

  12. mob wux2
    group mob
    clean pull 3×3
    75-95

    hang squat clean 10×2
    95-95-115-125-125-135-140-145-150-160 5# PR of any clean

    cash out Cardio fun 3:08

  13. Frank

    wux2
    group mob

    clean pull 3×3 @ 165#

    hang squat clean 10×2
    135-145-155-95-115-115-135-135-135-135
    lowered weight as my knees were aching and regriping the bar for the 2nd rep was brutal

    cash out Cardio fun: 2:59 – 50 burpess

  14. Melanie

    Mobility
    WUx1
    Group mobility

    Clean pull 3 x3 @ 85#

    Hang squat clean 10×2

    55-65-70-75-80-85-90-95-100-105

    Cardio fun – (50) 3:54

  15. Rob Brock

    mob wux2
    group mob
    clean pull 3×3
    135-155-175

    hang squat clean 10×2
    135-135-155-155-155-165-165-175-175-185

    cash out Cardio fun 3:29

  16. Jenn B

    Clean Pulls 3×3 @ 135#

    Hang Squat Cleans – 10×2
    95-95-105-105-115-115-125-125-130-130

    Well that was a nice refresher…

  17. Melissa H

    Visit at Crossfit Biometrics in Fredericton

    Group warmup

    WOD A
    3 rounds NFT
    10 squat therapy
    10
    Low hang squat snatch 35#

    WOD B
    AMRAP 7 min
    1 squat clean
    10 sit-ups
    2 squat clean
    10 sit-ups
    Etc

    Score: number of squat cleans
    22 @ 65#

    WOD C
    2 sets of 10 ring rows
    2 sets of 10 negative pull-ups

    Fun class. First time at another gym. 🙂

  18. Craig H

    mob wux2
    group mob
    clean pull 3×3
    185-185-185

    hang squat clean 10×2
    155-155-155-175-175-175-185-185-195-205

    cash out Cardio fun 2:59

  19. Trent

    Mob & WU x2
    group mob

    Clean pull @ 155#

    Hang Squat Clean 10×2
    135-140-140-140-145-145-150-155-160

    Cashout (50 burpees) 3:18

  20. Ryan H.

    MOB + WU
    Group MOB

    Clean Pulls 3(3) @ 80%
    EMOTM #145

    Hang Squat Cleans 10(2)
    95(1) – 105(1) – 115(2)
    125(1) – 135(2) – 140(3)

    Cashout: Cardio Stuff

    50 Burpee’s for time

    3:11

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