Change it up
Today is the beginning of week 3 of our CFSB trial period. We will begin with Power Cleans. The goal is to set your PR in weight not maximal PR. So refer to your 5rm to determine where to start and where to finish. I want to see some big numbers today.
Warm Up
10 minutes work on pull ups, or ring dips or muscle ups
CFSB 3×3 power clean
WOD Fat Jackie (for time)
50 SDHP @ 65lbs
50 Thrusters @ 65 lbs
30 pull ups
Scale weight as needed
One Response to “Change it up”
Sunday 100905
"Severin" 50 Strict Pull-ups 100 Push-ups, release hands from floor at the bottom Run 5K If you've got a twenty pound vest or body armor, wear it. Peter Egyed 34:59 (20lb vest), Graham Holmberg 38:20 (20lb vest), Russ Malz 41:53 (20lb vest), Kim Malz 44:09 (no vest). Post time to comments. Enlarge image U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.
"Severin" 50 Strict Pull-ups 100 Push-ups, release hands from floor at the bottom Run 5K If you've got a twenty pound vest or body armor, wear it. Peter Egyed 34:59 (20lb vest), Graham Holmberg 38:20 (20lb vest), Russ Malz 41:53 (20lb vest), Kim Malz 44:09 (no vest). Post time to comments. Enlarge image U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.
results
Phil 115,125,125
Eric 115,135,140
Ben 165,170,180
Deb 75,75,80
Steve 115,135, 155×2
Noah OHS 110,120×1,120
Anne 115,115,115
WOD
Eric rx’d 19:31
Phil 14:20 dnf
deb scld 17:57
Steve dnf
Anne 12:13
Noah 8:56
Ben 7:20