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Power Clean 1-1-1-1-1-1-1-1-1-1 reps
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Jason F. displays the "rack" position. Upper arms are parallel to the floor
and the barbell is directly loading the trunk, by way of the shoulders.
This position requires considerable wrist and upper arm flexibility.
This is the static position for the front squat and the receiving position
for the power clean.
Run 5 K
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For time:
50 Box jump, 24 in. box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood(35 lbs)
Walking lunge, 50 steps
50 Knees to elbows
50 Push press, 45 lbs.
50 Back extensions
50 Wall ball shots, 20 lb. ball
50 Burpees
50 Double unders
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Stacy and Jeff, Fran Off! at CrossFit OKC
REST DAY!
Ray K., Front Squat, 313 lbs. Get some!
"Tabata Fight Gone Bad"
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
REST DAY
Mark Hamlin, Back squat, 323 lbs...
Mark also has a 407 lb Deadlift under his belt!
Weighted pull-ups 1-1-1-1-1-1-1 reps
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Way to be B-rad!!
"Nasty Girls"
3 rounds for time of:
50 squats
7 muscle-ups
135 lb hang power clean, 10 reps
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