Our box has cranked the intensity up a notch lately, specifically with the warm-ups.  This morning was no exception.  We had 1 minute of all out effort at 3 stations: row (for calories), thrusters (45lbs), and hand release push-ups.  Great warm-up! The WOD called for box-jumps, which is where we could catch our breath, and 2 reps of heavy cleans.  I figured heavy for me would be around 175 lbs as my last 1RM was 190.  A buddy of mine (I call him Textbook because not only is he super strong but has flawless form) setup his bar a little heavier than me and I had to try it.  195.  I was pretty stoked because that was a PR for me.  A minute later he upped the weight and told me to try it. “Come over here and get a second PR.”  200! Finally was able to nail that.  According to Textbook I lifted 200 easier than 195.  Either way, I couldn’t have been happier.  Only catch was that meant my weight for the workout needed to be a little higher. WOD - 5RFT: 20 box jumps (24”) 2 power cleans (185lbs) Pretty challenging workout.  Seems so simple, with just the 2 exercises, but with the heavy weight it made it challenging.  We don’t get to do a lot of workouts where we are working with weight that close to our 1RM so this was pretty cool.  The power clean has been a tough movement for me to progress up in weight for some reason.  Working with 185lbs was a huge accomplishment for me.  Finished in 12:00.
Pop-upView Separately

Our box has cranked the intensity up a notch lately, specifically with the warm-ups.  This morning was no exception.  We had 1 minute of all out effort at 3 stations: row (for calories), thrusters (45lbs), and hand release push-ups.  Great warm-up!

The WOD called for box-jumps, which is where we could catch our breath, and 2 reps of heavy cleans.  I figured heavy for me would be around 175 lbs as my last 1RM was 190.  A buddy of mine (I call him Textbook because not only is he super strong but has flawless form) setup his bar a little heavier than me and I had to try it.  195.  I was pretty stoked because that was a PR for me.  A minute later he upped the weight and told me to try it. “Come over here and get a second PR.” 

200!

Finally was able to nail that.  According to Textbook I lifted 200 easier than 195.  Either way, I couldn’t have been happier.  Only catch was that meant my weight for the workout needed to be a little higher.

WOD - 5RFT:

  • 20 box jumps (24”)
  • 2 power cleans (185lbs)

Pretty challenging workout.  Seems so simple, with just the 2 exercises, but with the heavy weight it made it challenging.  We don’t get to do a lot of workouts where we are working with weight that close to our 1RM so this was pretty cool.  The power clean has been a tough movement for me to progress up in weight for some reason.  Working with 185lbs was a huge accomplishment for me.  Finished in 12:00.