Tuesday – October 27 CrossFit

Another day at the gym.

General Warm Up
Plate Hop Sequence
0:20 in and outs
0:05 rest
0:20 alternating feet side hops
0:05 rest
0:20 alternating feet forward hops
0:05 rest
0:20 single lege forward hops
0:05 rest
0:20 both feet side hops
0:05 rest
0:20 plank hand walk

2 rounds
15 good mornings (round 1) (empty barbell)
7/7 single leg good mornings (round 2) (empty barbell)
20 front rack “in and outs”
0:30 cossack squats

Skill and Build Up (13:00)
Power Clean Progression
5 clean deadlift to mid-thigh
5 clean deadlift to shrug
5 muscle clean
5 “lands” in the power postiion
5 hang power clean
5 power clean

Build Up
2 sets
3 muscle cleans + 3 power cleans increasing in load (35lb bar + 5lb plates = 45 lbs)

3 sets
2 power cleans (35 lb bar + 10 lb plates = 55 lbs)

Workout
For Time
30 power cleans (225 lbs/155lbs)
*compare to 9/8 – I did 50 dumbbell power cleans in 5:47
10 with 15 lb db set; 40 with 10 lb db set

4:27
30 power cleans (35 lb barbell + 10lb plates = 55lbs)
Yes, the workout says if under 5 minutes than the load is too light.
I might have been able to do more, but I was afraid to add more weight because I didn’t think I’d be able to do all 30 if it were any heavier.

Strength & Power
8:00
establish a 10 rep max per arm of a single-arm dumbbell shoulder press
*compare to 9/8/20 – I used 10 lb db
today I was able to use the 15 lb db – my right arm could have possibly done more but my left arm was pushing it to be able to do these

Single arm Dumbbell High Pull 8:00
establish a 10 rep max per arm
*compare to 9/8/20 – I used 15 lb db
today I used a 25lb db – it was a bit challenging but I got it without a problem

Good workout and I’ll see everyone tomorrow.

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