Tuesday, November 13, 2012

Nov 13 WOD: Clean and jerk

As last week, we worked on the clean and jerk for the first part of the WOD today. We were given 15 minutes to work up to our 70-80% 1RM, then we had to do 3 sets of 1 rep each using the same weight.

My 1RM for the C&J is 80 lbs, so I used 65 lbs today. Coach Pau said that when we use only 70-80% of our 1RM, it's important to focus on getting the technique down since the weight isn't too much.

For the metcon, we did:

2 rounds
- 6 power cleans (Rx: 105 lbs)
- 6 hand stand push ups

2 rounds
- 6 power cleans
- 12 ring dips

2 rounds
- 6 power cleans
- 24 hand release push ups

I used 55 lbs for the power cleans, did pike push ups on a box for the HSPUs, and used paralettes for the dips. My time: 8:13.

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