A. Every 60 s for 7 rounds: 1 power clean + 1 squat clean + 1 push jerk. Ideally these should all be at the same weight, so pick a weight that will be challenging but manageable.
B. Modified “Nancy”, one of the named CrossFit workouts, which consists of:
5 rounds for time of:
300 m row (400 m run in the unmodified version)
15 overhead squats
Compare to 05/01/2013.
A. 35# -man that push jerk is HARD! i gotta work on that one for sure! i do like the squat clean though, one of my fav. movements.
B.13.56…i think that’s what it was? overhead squat with the 15# training bar only.
this overhead squat is tricky for me, although my movement got better once i had a bit more height under my heels (small weights) – thanks colin, that made a BIG difference! soooo, definitely broke a sweat today- (ok that happens all the time )!!! 😀
A) 105#. I was able to do touch and go power clean to squat clean, which was nice. Something I need to work at with the higher weights.
B) 12:38. Took almost 50seconds off from my last time of 13:25.
A. I decided to end this one after a couple of rounds, as my wrist is still a bit sore. I did a bar complex similar to this yesterday anyway.
B. 12:10ish, with 95# OH squats (all unbroken, which I was happy about). My shoulders and lower back felt a bit smoked when I was shovelling snow after.