Wednesday, 5 June 2013

Announcement: We will meet in the 3rd Floor Weight Room of Arvin at 0530.  Everyone will need a bar for Powercleans.

Strength WOD:
Powercleans: 3-3-3-3-3-3
**Start with just the bar or a light weight to warm-up and focus on form.  Slowly start adding weight.  Once a set of 3 feels challenging, count that as Set #1 for the WOD.  Continue to add weight to build up to your max weight for 3 reps.

METCON: "ANNIE"
50-40-30-20-10 of:
- Double Unders
- Sit-Ups

Recommended Warm-Up:
3 Rounds of:
- 12 Back Extensions
- 9 Box Jumps
- 6 Handstand Push-Ups

4 comments:

Jacquie said...
This comment has been removed by the author.
Adam said...

Power cleans - 135-135-145-150-155-160

Annie - 7:01, about 10 seconds slower than my last. I did APFT standard sit-ups with feet anchored and hand faced behind head.

The compare to for the last "Annie" is: http://blackandgoldcrossfit.blogspot.com/2013/02/thursday-14-february-2013.html

ErinM said...

PRs tonight!

Power cleans:
85-90-95-100-105-110 (PR!)

Annie:
11:16

Finally strung together 3 double-unders!

jswobe said...

Power cleans up to 185...was a little nervous still to go much beyond that. Next time!

Annie: 6:42
(45 seconds SLOWER than last time...what the heck?!?)