Back Squat
3-3-3-3-3
Compare to 07/12/10 or 04/22/10.
Then 3 rounds for time of:
10 DB Hang Power Cleans
10 Slapping/Clapping Push-ups
10 Box Jumps, 24"/18"
(Courtesy - slightly modified - of CrossFit KC)
The DB loading is 50% BW (total), i.e., each DB is 25% BW.
The following video features Leidy Solis from Columbia. Leidy is 20 years old and, in this video, she clean and jerks 139 kg at a bodyweight of 67.4 kg. Just for clarity (and general amazement), that's about 306 lbs at a bodyweight of about 149 lbs. Stinkin' awesome. As a side note, make sure your volume is on - listen to that intensity!
2 comments:
Back Squat
3-115,3-135,3-145,3-155,3-165 (last 2 were poor form, not low enough)
Then 3 rounds for time of: 4:34
10 DB Hang Power Cleans (50% BW, 40# each)
10 Slapping/Clapping Push-ups (Clapping)
10 Box Jumps, 24"/18" (24")
The DB loading is 50% BW (total), i.e., each DB is 25% BW.
Back Squat
3-75,3-95,3-115,3-135,3-165
3 rounds for a time of 7:43
10 DB hang power clean was 45lb which is less then 25% of my BW.
Did 5 clap and 5 reg. push-ups per set.
Had fun tonight :)
Peter
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