100 Hang Power Cleans (35#)
20 Pushups
100 Bar Hops (hopped one direction, stepped the other for heel)
11:18
The last time I did this, I was just a couple of months in with CrossFit. My weight for HPC was 20#, and my rep scheme was 55/20/55. I neglected to look at my time, but the progress is good just the same. 🙂
HPC’s – 40-45# next time. Wasn’t quite sure how to scale this number of reps.
Thanks Shane and Matt!!
Greg
Excellent job Jackie sorry I missed it this morning.
Shane H
Awesome work Jackie! Hope that didn’t bother your foot!!!
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Group Mob and WU
Deadlifts x2
70-75-80-80-80%
165-200-230-250-265-265-265
100 Hang Power Cleans (75/55#)
20 HSPU
100 Bar Hops
8:57 Rx
9:27
MOB + Group MOB & WU
Deadlifts x2
70-75-80-80-80%
WU – 95# – 115#
155 – 175# – 185# – 185# – 185#
100 Hang Power Cleans (75/55#) – 65#
20 HSPU – PUs
100 Bar Hops
TIME: 9:41
Great work this morning Mark!!!
I thought I was killing it after doing 25 reps and the clock was only showing 10 seconds lol
Haha, you were killing it!!
Deadlifts x2
70-75-80-80-80%
225-245-275-275-275
100 Hang Power Cleans (75/55#) 65#
20 HSPU – Pushups
100 Bar Hops
6:15
Thanks Matt!
WOD Rx
7:12 – 3 sec PR
A PR is a PR!
FYI – “3 sec PR” could be the name of your next…film.
Love that pic of Cam!!
Mobility
Group warm up and mobility
Deadlifts x2
70-75-80-80-80%
Warmup x 2 @ 50,60% – 85(2), 105(2)
120, 130, 135, 135, 135
100 Hang Power Cleans (35#)
20 Pushups
100 Bar Hops (hopped one direction, stepped the other for heel)
11:18
The last time I did this, I was just a couple of months in with CrossFit. My weight for HPC was 20#, and my rep scheme was 55/20/55. I neglected to look at my time, but the progress is good just the same. 🙂
HPC’s – 40-45# next time. Wasn’t quite sure how to scale this number of reps.
Thanks Shane and Matt!!
Excellent job Jackie sorry I missed it this morning.
Awesome work Jackie! Hope that didn’t bother your foot!!!
Deadlifts
205(5) – 245(3) – 285(2) – 305(2) – 325(2) – 325(2) – 325(2)
WOD as RX’d
8:33
Mob
Group Mob & WU
Deadlifts x2
WU @ 125 & 145#
170-180-190-190-190#
WOD
100 Hang Power Cleans (35#)
20 Pushups
100 Barhops
Time: 12.20
Group MOB & WU
Deadlifts x2
225-255-295-315-325-325-325
WOD scaled
100 Hang Power Cleans (75/55#) – 55#
20 Push ups
100 Bar Hops
TIME: 10:01
PR of 30 seconds
mob wux1
group mob wu
deadlift x 2
135-185-205-225-225-225
100 hang power clean 65#
20 HSPU ( push up
100 bar hops
time 7:29
Mob
Group Mob & WU
Deadlifts x2
WU @ 95 and 115#
135-145-155-155-155#
WOD
100 Hang Power Cleans 40#
20 Pushups
100 Barhops
Time: 10:33
Deadlifts X 2
270-290-305-305-305
Wod with 75# and push ups – 11:27
WOD RX’d: 12:50
Group mobility and Wu
Deadlifts
225 x 5/ 315 x 3/ 365/390/425/425/425 x 2
Wod rx’d – 5:25
5:25…are you kidding me!!
Haha, no kidding around on this one!! 😉
100 HPC @ 55#
20 HSPU with ab mat
100 bar hops
13:33
HSPU were very slow…started strong, but they quickly went to 1 or 2 at a time.
Good work Heidi!!!
WUx1
Deadlifts x2
70-75-80-80-80%
275-295-315-315-315
100 Hang Power Cleans (75#)
20 HSPU (scalled Hand Realease PU’s)
100 Bar Hops
10:19
MOB + 10 pull ups
Group mob + WU
DL x2
215-230-245-245-245
WOD @ 55# with pike push ups
9:23