3 position power clean and Grace style cycling…

Monday 9.2.15

Just in case you missed it, we got some new toys... A pair of 45kg dumbbells

Just in case you missed it, we got some new toys… A pair of 45kg dumbbells

A: 3 position power clean (TnG)

B: 3×15 UB power clean and push-jerks @ 50% of A (Grace style)

C: Partner metcon (P1 goes while P2 rest; then vice-versa)
12 min AMRAP:

  • 10 C2B pull-ups / pull-ups / ring rows
  • 20 air squats
  • 30 double-unders; then

3 min AMRAP:

  • ME burpees (only 1 person working at a time)

Post loads, rounds and training notes to comments or BTWB

Sharing is Caring ;)
Coach B

Husband of @rebeccafwarren. Dad of Madz & Isabelle. Coach & Owner of @adaptcrossfit. One Passionate Dude.

  • Fee says:

    A: 50kg
    B: 25kg this was almost as much fun as man makers…….
    C: Worked with Fireman Chris and we busted out 7 1/2 rounds (10 squats), then 50 burpees – great WOD

  • Ivan L says:

    A. 70kg (but for reasons hard to explain, I dropped it and re-set for the pos 1 lift). Would have been pleased about that except for the trash-talk from the 15 year old punk behind me.
    B. 35kg. This was a bit sneaky. Felt like the WOD before the WOD. Pretty gassed by the end of the 2nd round.
    C. 7 rounds + 1 squat. Pullups from both of us, single skips from Tim. 56 burpees. Yet another workout where I had to stop and take stock, lest I find myself clearing the plumbing out the back.
    Best illustration of the effect of this session was heading home with Karen, Kenny and Ewen. Kenny’s talking it up on a topic that Karen would normally engage with. Conversation stops for a bit, Karen’s head lolls to the side and she groans out “I’m dying.” then falls silent again.

  • A: 30kg
    B: 20kg Better when I’d got the positioning right.
    C: 6 rounds plus 12 Air Squats. Worked with Lex and I think we did pretty well on this. Ring Rows and singles unders for me.

  • Ray Simonsen says:

    Played with Brendo this morning and a lot of fun and merriment was had…

    A) 70kg No worrries, got mostly through 75 until the high hang.
    B) 35kg for this. Was smoked by the end.
    C) 5 Rounds even for Brendo and me. our double unders slowed us down.
    D) 63 Burpees for us. We just rocked this part of the workout.

    I am still smashed from today’s workout…8 hours later…

  • Kathleen says:

    A: 60kg. I reckon there were a few more kilos in me.
    B: First set @30kg and the other two @32kg. Disgusting. Forearms blew up.
    C: Worked with Nay and we got 8 rounds + 10 ring rows. Then 55 burpees.
    I’m feeling pretty wrecked but equally satisfied after today’s session!

  • >