Westbound CrossFit (Coach Bryn)
1200 (7 of us)
Warm Up
Echo bike
PVC pass throughs
Glute bridges
Plank should taps
Inchworms
Barbell warm-up
Kipping warm-up
Strength
Every 2:00 x 5 Sets
1 Power clean + Push Press x 5 @ heavy but maintainable
I built up from 75-80-85-90-90 pounds. It seemed like a heavy 5 rep load. I might have had 95 or 100 in me, but not sure.
Conditioning
RXConditioning
5 rounds For Time:
10 Power Cleans (155/105)
10 Push Press (same load)
20 Toes to bar
Goal: Sub 12:00/ Cap: 14:00
Intermediate: 135/95 + 15 Toes to bar
Baseline: 55/35lb. + Hanging leg raises or lying leg raises
This was as bad as I expected. I scaled aggressively to 65 pounds for the power cleans and push presses and did leg raises for the core component. I still pushed all the way to the cap, finishing in 13:38. I was able to break up the power cleans 9/1 and then 5/4/1. I held onto the bar for all 10 push presses, but was taking significant pauses at the chest. The leg raises started out 10/10 and then 5/5/5/5.
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