Westbound CrossFit - Coach Loni
1200 - 8 of us
Warm Up
Echo Bike
Step Back Lunges
Box Step-ups
Push-ups
DB SA Hang Squat Clean
Squat Clean warm-up
Strength
Squat Clean
In 15:00 Build to a heavy single squat clean
I built up from 95-115-135-155-165-175! I thought this was a PR and then looked up my records and saw that I had hit 176 in on 12/8/2021. 175 is still more than I have done in a long time. I tried 185 twice. The first time I was not explosive enough. The second time I got in my head.
Conditioning
SA Dumbbell Hang Squat Clean (50/35lb.)
HR Push up
Box Jump (24/20’)
Goal: Sub 12 minutes
Cap: 15 minutes
I scaled this aggressively to a 24-16-8 rep scheme with 15 pound DB, regular push-ups and 20" box jumps. I finished in 12:34 and was moving well.
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