5/02/2012

''Hang Power Clean EMOTM & Work Capacity 102'' (05.02.2012)

Warm-up Drills (05.02.2012)
Run 800m
2 Rounds for Quality of
5 x Deadhang Chin-ups
10 x Push-ups
15 x Air Squats
-Sumo Squats
-Shoulder Mobility**
-Inchworm/Cobra Stretch
-Calf/Soleus Stretch

''Hang Power Clean EMOTM'' (05.02.2012)
Every minute on the minute for 12 minutes work on challenging sets of heavy Hang Power Cleans x 2 reps each.
Focusing on both technique and the transition between reps will be critical today.

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

Post loads per round to comments.

''Work Capacity 102'' (05.02.2012)
Complete as many Reps as possible during each work interval:
2:00 x Wallball (20/14lbs)
2:00 x Double-unders
1:30 x Wallball (20/14lbs)
1:30 x Double-unders
1:00 x Wallball (20/14lbs)
1:00 x Double-unders
:30 x Wallball (20/14lbs)
:30 x Double-unders

Notes: Athletes will be permitted :30 to reset and for transition back to the Wallball to start the next effort after each set of Double-unders.
Post total reps per movement to comments. 

Mobility WOD

CrossFit Endurance WOD (05.02.2012)
''Hill Time Trial''
Swim: 500m, add a T-shirt, parachute or Boots & Utes for drag
Bike: 2 mile Hill climb, Incline between 6-15%
Run: 1 mile Hill climb, Incline between 6-15%
C2: 2000m, Damper setting between 8-10

Post times to comments.

7 comments:

Grinster said...

"Hang Power Clean EMOTM"

155

"Work Capacity 102"

2:00 x Wallball
2:00 x Double-unders
1:30 x Wallball
1:30 x Double-unders
1:00 x Wallball
1:00 x Double-unders
:30 x Wallball
:30 x Double-unders

40-224/31-138/21-81/12-49 w/SU

P.S. I want abs like Khan

Anonymous said...

hang power clean EMOTM - 75#

Work Capacity 102
wallballs/single unders
31/236
25/154
17/115
15/59

Jojo

Alison said...

EMOTM Hang Power Clean: 65#
"Work Capacity 102"
14#/SU
23-203/22-115/15-110/11-90

Michelle said...

Hang power cleans 95#

Work Capacity

45/66
26/48
24/39
15/28

And yes Filipe I kicked your butt!

Peter said...

Hang Power Cleans EMOTM: 115#

Work Capacity 102: (single unders)
35-360/24-173/19-124/13-70

Looking good, focused and prepped for the Regionals, Tiff!

Jay said...

Hang Power Cleans
185#. Tried moving to 205 at the fourth set without much luck.

Work Capacity 102
55-20/35-16/25-11/15-7

Jay

lewis.robertdavid@gmail.com said...

Every Minute on the Minute for 12:00
2 x Hang Power Cleans @ 185

Went a bit overboard on the last minute and did 5 or so.


"Work Capacity 102"
2:00 x DB Thrusters @ 20
2:00 x Double Unders
1:30 x DB Thrusters
1:30 x Double Unders
1:00 x DB Thrusters
1:00 x Double Unders
0:30 x DB Thrusters
0:30 x Double Unders

[46, 105][31, 80][21, 50][12, 30]


DB Thrusters? "Fuck Bert Week" marches on.