NEWS
- The 2022 CrossFit Open starts next week!! What is it? Am I ready? How do I sign up? All questions can be answered HERE
WOD
“Clean Complex + HSPU”
STRENGTH
Clean Complex
Hang Power Clean + Front Squat + Squat Clean
*build for 20 minutes
Clean Complex
Hang Power Clean + Front Squat + Squat Clean
*build for 20 minutes
FOR TIME
Strict Handstand Push Ups
50 for time
Strict Handstand Push Ups
50 for time
STRENGTH
Clean Complex
Hang Power Clean + Front Squat + Squat Clean
*build for 20 minutes
Clean Complex
Hang Power Clean + Front Squat + Squat Clean
*build for 20 minutes
FOR TIME
Kip or Abmat Handstand Push Ups
50 for time
Kip or Abmat Handstand Push Ups
50 for time
STRENGTH
Clean Complex
Hang Power Clean + Front Squat + Squat Clean
*build for 20 minutes
Clean Complex
Hang Power Clean + Front Squat + Squat Clean
*build for 20 minutes
FOR TIME
Bench/Box Push Ups
50 for time
Bench/Box Push Ups
50 for time
WOD GUIDANCE & GOALS
HEAVY/TECHNIQUE DAY! This is your opportunity to perfect/correct your form for the hang power clean and squat clean. For 20 minutes you’ll build up in weight for the complex. If your form breaks down as you’re building, deload your bar slightly, make corrections, then potentially increase your weights again. Record your highest successful set.
THEN, for a little challenge you’ll do 50 strict handstand push ups for time. Do the biggest set you can to start but do not go to failure, it will take a very long time to recover. Once you come off the wall after your first set, shake your arms out and do smaller sets to reach the 50 reps. There will be a 10 minute cap.
Post Weight + Time to Comments.
HOME WOD
100 pushups
100 sit ups
100 squats
100 lunges
ENDURANCE
Rest
95# 4:14 bench
140#
5:45 1 ab mat
95#
50 HSPU, 2 ab mats but really not to scale – need to work on getting all the way down
70# ( failed 75#) 5:05, bench ( on knees)
135#
9:22 MAx (kip to floor)
165#. (Hang power clean pr). Missed squat clean at 175.
Remedial handstand practice.
225 / 40 HSPU at the time cap
185# / 7:40 MCx
235# / 7:54 mcx
205# / 9:55 MCx
20# hang clean pr
195# complex/6:46? 3 minute accumulated gold
145#
4:45 DB press 20#
Wrist feeling funky after catching the 150 # hang clean at the bottom so stuck with DB press for the HSPU Work.
175#
8:10 kipping
165# woohoo, 100 burpees 6:33
145# complex, hit 150# HC and FS (PR HC)
6:58 MCx
Congrats!!
150#/1:58 mcx
225 # / 6:07 MCx
145#
4:17- 1 ab mat
115# failed 120 squat clean 4xs
4:50 1 abmat
105# and avoid jamming my shoulder with bad form
7:45 bench
Great group of festive 5:30am ers.
85# definitely a PR on cleans; 5:36 from bench.
165# / 8:?? 1 ab mat
Failed 175# HC a few times
Squat clean not the hc
215# 7 or 8 something to an abmat and 5# plate
Failed the squat clean twice at 225
95#, 6:12 bench (knees). Didn’t love holding the hairdryer after that one. 🙂