Morning Only:
Schedule for Week of 3/21 - 3/26
Monday - 7AM
Tuesday - 7AM
Wednesday - 7AM
Thursday - Rest Day
Friday - 7AM
Saturday - Optional WOD #1 Do-over
WOD
1A. Power Clean 1-1-1-1-1
Two warm-up sets, 1 set of 3 and 1 set of 2 reps followed by a single rep every 3.5 minutes. Go up in weight every set.
2A. Courtesy of CFFB
5 rounds for time of:
10 DB Thrusters + Push Press, 50#/35#
5 Burpees
The movement is a thruster/push press combo.
Post weights and time to comments.
How it started!
6 comments:
I assume those are DB thruster/push presses?
Going to have to do this at work tomorrow. I'm there 5:15 am-9 pm. My life is awesome.
158# on power clean; I failed to get 163# which is my PR.
metcon: DNF: I had 3 burpees left (10 minute cutoff); when I first read this I thought it was 10 thrusters, finished by 1 push press before going into burpees. Instead, it is 10 of each per round alternating back and forth. I did first round unbroken and then did 3,2,3,2 for remaining rounds. This was tougher than I expected it to be.
Addi-you assume right.
Hello All!
I have to post the workouts from now on for accountability. I coach track and the season officially starts today so I will only see CFO on Thursdays and Saturdays.
I did power cleans from the ground with a full squat 1-1-1-1-1 on the min at 225lbs
CFFB workout 8:30ish to 8:45ish? Bar with 25lb plates and 205lbs on push press
199-209-224-234-244
9:30rxd. Hate fn thrusters.
Happy birthday Rick. Enjoy that bday cake.
174,184,198,208, & 213. Actually went to a full squat on the last rep so doesnt count as a power clean. I always seem to struggle with my grip once I get above 200lbs. I think ill start heavier next time and just make very small jumps.
6:58 on metcon. Didnt have to break up thrusters and push press too many time but I was breathing pretty hard on this one.
135 145 155 165 175 (7# PR!)
175 felt really decent, and I would have pushed harder, but I'm not supposed to drop the weights at work (even though they have bumpers and adequate flooring... the barbell on the other hand could fall apart at any second). I definitely had at least another 10# on this.
Metcon - I forgot to look at what time I started, so I don't know how long it took, but it sucked ass. Thrusters and burpees were actually fine, but the push press was brutal. The (really delicious) ice cream I had Sunday night did me no favors. I just had no fire.
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