3 Position Clean & Accessory work

Thursday 16.04.15

When it comes to #fitness, you're gonna have to #beDecisive. The sooner you make health and fitness a priority, the sooner you'll start to see the benefits...

When it comes to #fitness, you’re gonna have to #beDecisive. The sooner you make health and fitness a priority, the sooner you’ll start to see the benefits.

A: 3 position clean + 1 front squat

B: 3×10 UB hi hang power clean @ 80% of A

C1: 3×10 glute/hip bridge
C2: 3×8 pendlay rows
C3: 3×10 HSPU (kipping) / push-ups

D: 4 min max double-unders / singles
then: 2 min max KB swings (Russian)

Post loads, reps and notes to comments.

Housekeeping: Please remember to book into your sessions – and after your session is done, please mop up any sweat or chalk mess on the rubber. Thanks team!

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  • Amanda C says:

    A. 35kg
    B. 25kg
    C. 30kg and push ups from knees
    D. 36 DUs & 55 swings

  • Mark says:

    A: 70kg
    B: 55 and 50kg
    C: 40kg, and on HSPU going straight up, not straight into the wall. Makes a difference.
    D: 177 DUs; 30 swings. I was wrecked by the end.

  • Steve-o says:

    Did something to a nerve yesterday so had a bit of variety today…
    A) hit 75kg – Got under 80kg for the hi-hang but fell out of the catch… Damnit, especially once the shoulder pain started.
    B) Skipped this, shoulder said no
    C) 50kg bridges, 1 arm rows @ 15kg, 1 arm shoulder push press @ 10kg
    D) 340 Double Unders (I wanted at least 350, thought I was good for it when I hit 100 by about 45 secs, but it wasn’t meant to be. grrr) & 42 1 arm KB swings with 14kg

  • TessaW says:

    So my first session for the week after a debilitating flu for the last 3 days so took it very easy, was fatiguing very quickly.
    A: Worked up to 55kg
    B: 1 set at 45, 2 at 35
    C: 50kg bridges, 40kg rows
    D: Some sweat

  • Alexis Cooper says:

    A. 37.5kg – limited because my pos 2 and 3 still suck big time.
    B: 30kg
    C: 25kg
    D: No idea – it appears counting is another thing to add to the ‘crossfit-skills-to-learn’ list.

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