Power Cleans
1-1-1-1-1-1-1
Muscle Up Practice
5xhalf of your max reps.
If you do not have a muscle up, work floor muscle ups on low rings.
Notes, tools, articles and ephemera:
- Daily Diet Dose: Paleo-friendly dried meat (jerky) recipe.
- Apparently Ron Paul believes in Raw Milk.
- New York Times article on the raw milk debate.
- CrossFit Threshold announced the Saturday WOD for this weekend and it looks awesome.
- Corrective coaching on the Power Clean from Michael Bewley at the University of Dayton.
power clean 185,205,225,245,255,260(f),260(f)21,15,9OHS #95, 24″box jump burpees 8:24thx DM for keeping shorts on 2day
100 du’s20 squat20 box jump20 abmat situps (Butterfly)20 pushups45# HPC, HC random 3′s and 4′s88# HC 5 x 3185x1205x1225x1230 (miss)no extension225 (miss)no extension225 (miss)no extension225 (miss)and then again and success 225×1 was not fully extending through toes. Video footage and a que from DIBO helped bring it home.then: 21-15-9 95# OHS Burpee boxjump (20″)6:55
Power Clean155,165,185,195,205,215,225Probably could have gone a little heavier, will know better for next time.
Row 500 slowdu’s x5024″ box jump burpees x10overhead squats 88#x10run 200 m w/ 20# d ballrest one minuterun 400 m w/ 20# d ball (1:45)overhead squats 88#x1520″box jump burpee x10power clean185,200(ugly), 185(f), 185(better)Row 500 3:32