Tues 11-5-14

Workout of the Day
A.
Front Squat
*Set 1 – 3 reps @ 85-90%
*Set 2 – 2 reps @ 90-95%
*Set 3 – 1 rep @ 95-102%
*Set 4 – 3 reps @ 90-95%
*Set 5 – 2 reps @ 95-102%
*Set 6 – 1 rep @ 105+%
Rest 2 minutes between sets

Work from the 1-RM established before September 22, even if you hit a new PR last week.

B.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-2 – 70-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
*Sets 9-10 – 90-95%

C.
Every 3 minutes, for 24 minutes (8 sets):
Run 400 Meters
10 Box Jump-Overs (30″/24″)
1 Clean (Power or Full)

Scoring – Your total score is the sum of your heaviest successful cleans performed within each of the 3-minute increments (e.g., 255 + 265 + 275 + 275 + 265 + 265 + 0 (FAIL) + 255 = 1855). You may take multiple attempts within the 3-minute increment, but only the heaviest successful attempt will count.

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5 thoughts on “Tues 11-5-14

  1. A) 240-250-270-250-270-280(15# pr)
    B) 185-195-210-220-235
    C) scaled to every 3:30 and row instead of run due to weather.

    195-205×6-215-225 (all split clean)

    Split Clean was feeling really strong so I hit one attempt after the metcon. PRd at 245!!

  2. A) 300-320-350-320-350-370PR (10#, 15# for cycle)
    B) 235-250-265-280/285- 295/300F
    C) 225-245-255-260-265-270-275-285 = 2080. scaled to 3:30 and Row 400m per rain. Have a really hard time judging pace on these long OTxM metcons.. upped my row pace from 1:50 to 1:45 for final 3.

  3. A. 300-315-340-315-345-355-365 (10# PR, 15# for cycle)
    B. 215-225-235-245-255-265-270-275-280-285
    C. 235 across. Ate it hard on a box jump on the fourth round and twisted my ankle…took a couple minutes off then finished with 10 burpees instead of box overs.

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