For those of you who have recently learned the Hang Power Clean, today is the day to put the movements together.
3rounds for time of the following:
10 Ground to Overhead 135#
400M run
The progression will look like this for ground to overhead: Deadlift-Hang Power Clean-Press, Push Press or Push Jerk.
Post scaling and thoughts to comments
After taking a week off this felt like my first Crossfit workout, I had the dry mouth and throat and could not stop coughing for at least 10minutes. It took me about 10-15min to recover where I could actually talk and breath right. Completed it as Rx'd. Total was 11:08 Here are my splits
ReplyDelete1:06-1:38-2:08-1:46-2:44-1:43 That 2:44 round of ground to overhead was brutal. I literaly had to keep telling myself to not stop the last 200 of the last run.
---Jason
I took a few days off with the flu floating around our house so my running seemed a little slow. I used 65lbs.my splits were
ReplyDelete1:12-2:08-1:31-2:08-1:44-1:55 total 10:40
i need to work on pushing my runs harder. I was surprised they were so slow I felt like I was pushing, guess not enough
melissa
See? Running is not meant for entertainment/leisure purposes! =) I did 50 lbs. on my bar and I don't know what my split times were, but my overall time was 11:31. I hate running!!! whoohoo!
ReplyDeleteI really enjoyed the ground to overhead. Putting the moves together in repetition was fulfilling. I used 50pds. My time was 10:35.
ReplyDelete