Monday 4.16.12

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Back Squat

4 sets of 2@90%1rm

<;p style="text-align:center;"If you haven’t set your 1rm, find it today

“Fight gone awry”

one min amrap of each movement x 3

row for calories

wall balls@20/13

push-press@75/55

you will rest :30 sec between each movement with a 1 min rest after each round

Competitors:

1. Skill practice

take 8 min and practice something that needs work

2. Squat Clean

5 sets of 1@95%1rm

3. 4 rounds@155/105

10 power cleans

10 front squats

Sorry if this post is a bit off. I’m not really that great with html

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10 Comments on “Monday 4.16.12”

  1. Matt T Says:

    Awesome to see such a big crowd in the am. Been months since I’ve done squat cleans and felt pretty good. no 95% The reps I got- 245-250-250-250-252
    The wod felt like I was in slow motion today 9:09
    Loving all the squatting again
    Way to go Nick on the Clean PR-

    Reply

  2. Nick C. Says:

    squat clean- 205-220-220-225-230(f)-230(f)-230(pr)
    form didnt feel great but I was happy to be able to stand up on my 3rd try with 230.
    WOD- 8:41 . . . those squats felt so heavy from the start

    Reply

  3. Gilaad cohen Says:

    Awesome job guys. Matt, glad you felt good on the squats. Don’t worry, you’ll be back where you were soon. Nick, awesome job on the PR man.

    Reply

  4. rrykowski Says:

    lots of fearless new comers in the am – very cool!

    comp wod – just practiced front squats the whole time to work on my front rack. collar bone couldn’t take the impact of cleans. really long warmup ending at 265#, then unbroken sets of 10: 155,155,155,155,155,135. making progress.

    Reply

  5. ryan c Says:

    Had a really bad day today..

    Squat clean 205 215 225 225 225(lifetime Max) tried 230 a bunch of times. The clean was super light but the squat was so close too my Max.

    Did 3 rounds of the workout almost completely pain free… Knee started to hurt during 3rd round of front squats so I cut it short. .. 627

    Reply

  6. Heather Donnelly Says:

    Started off with some hugely successful muscle up practice. Out of 7 attempts, I only missed attempts #2 and #6. Finally getting the hang of this. 😀

    Squat clean: 115, 125, 135, 135, 135. Felt good.

    Wod: 12:40. Slower than I’d have liked, but I got through it.

    Reply

  7. Staci Ardison Says:

    so i did squat clean and jerks…
    135,145,155, missed 165 badly and it landed on my hand funny, so dropped the weight back down and did a bunch at 145 and 150. i dont know how many. probably too many 🙂

    wod:
    17:58, but did 115lbs instead of 105 and 5 rounds. the whole thing felt slow, the last round the worst, probably a good 4-5 minutes.

    Reply

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