CFS WOD 090210
Power Clean
4 x 4 - rest 2 min
- work to max load
4 x 2 - rest 90 sec
- with 100% 4RM from previous
30 toes to bar
Choose your weakest movement out of the following compared to the percentages needed relative to your bench press;
DB Ext Rotation 3 x 8 3010 tempo (L/R)
- rest 30 sec
DB Powell Raise 3 x 8 3010 tempo (L/R)
-rest 30 sec
DB Trap 3 Raise 3 x8 4011 tempo (L/R)
- rest 30 sec
February 9th, 2010 at 12:24 pm
I was really wanting to go heavy today to see what I was capable of, but my form was bad, so I dropped weight after working up to 185# x 4 on the third workset. My gimpish body or thick-mindedness is preventing good form at higher weights.
30 T-bar in 1:54
Thanks for the shoes Kevin.
February 9th, 2010 at 9:07 pm
Power Cleans 4X4
65-75-85-90
4X2
90-90-90-90
This is five pounds up from last time and it the same weight as my max C&J. Great job today Colleen
February 9th, 2010 at 9:24 pm
Power Cleans:
4 x 4 - Rest for 2 Minutes
135# - 205# - 225# - 235# (3+fail)
4 x 2 - Rest for 90 Seconds
230# - 230# - 230# - 230#
Assistance:
30 x Toes-To-Bar - Not for Time
Shoulder Work
DB External Rotations:
3 x 8 @ 20#
Had room to get under that last clean in the set of four. Stupid mental block on power cleans where I forget that I can go down a little deeper. Don’t really have that issue if I start with squat cleans.
February 9th, 2010 at 9:38 pm
Power Cleans 4X4
55-65-70-70
4X2
70-70-70-70
30 toes to bar (knees to elbows as much as I could).
Happy with todays workout - I had a good sweat going, slowly developed my technique on the power cleans and first time doing toes to bars.
Would love to join the lift competition on Saturday, but wedding dress shopping instead…but I will try to swing by and cheer everyone on
February 9th, 2010 at 9:50 pm
Power Cleans 4 X 4
135-155-175-195#
4 X 2
195-195-195-195#
30 Toes-to-bar
DB Powell Raises
12.5# X 8
15# X 8
20# X 6
Great WOD today, had fun with everything.
February 10th, 2010 at 10:02 am
P.Cleans
4 x 4 @ 85 / 95 / 105 / 115 (3+fail)
4 x 2 @ 115
30? KTE
trap 3 (3011)
3 x 8 @ 7.5#
should have made that last clean on the set of four, just didn’t get under it enough. pretty happy w/ this though as 115 is 5# PR.