December 2 workout

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

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

speal230lbpushjerk

Image courtesy of www.crossfit.com

11 thoughts on “December 2 workout”

  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
    (45)-60-75-90-105-115

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

    15:12

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

  2. CFWU x3 (-2 sets of pull-ups)

    Hang Power Clean
    3-3-3-3-3
    65-70-75f-75f-75f

    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. Julie – Don’t forget about how you weren’t able to tell which bar was heavier until we put you to the test. Hahah!

    You were the life of the party tonight!

  4. 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…..

  5. CFWU x3 (less 2 Pull ups)

    Hang Power Clean
    (3)-3-3-3-3-3
    (45)-65-85-95-105-105

    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…

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro