Saturday, January 28, 2012

Cleans, Rope Climbs

Kirsten has been reworking her clean technique.  Her progress to date!
Warmup 10’
Skill 5’
Kick to Handstand x 3
Strength 10’
Max Effort (ME): Front Squat
Post loads to comments. 5-10 minutes rest then CFE Strength & Conditioning WOD
Five rounds:
3 Squat Cleans, 185/135 pounds
3 Rope Climbs, 15'
Rest as needed between rounds. Post round times to comments.
Time limit 15 minutes
Stretching 5’
lacrosse ball IT band near knee.
couch stretch.

1 comment:

  1. 5 rounds, 3 x 65# squat cleans and 6 rope lowers. 8:32.

    Front squat tonight 2 reps at 85#, limited by max clean. I tried 95, then 90 but by then I was tired (diminishing returns), so went with 85#. Will continue to work it. I really enjoyed those 65# squat cleans!


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