SWOD
ME
Power Clean Complex (Floor/Knee/Mid-thigh)
Warm-up sets: 3 sets
Work sets: 5 sets (increase weight each time)
Rest time: 3 minutes b/w sets
SE
Low Bar Back Squat
Warm-up sets: x5 x5
Work sets: x8 x8 x8 x8 (sets across)
Rest time: 2 minute clock
RE
Dips
Warm-up sets: 2 sets of a few reps
Work sets: Max reps in 20 seconds x 3
Rest time: 1 minute b/w sets
CWOD
CrossFit Games Open 12.1
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4 comments:
Power Clean Complex - 110, 115, 120, 125, 130
Low Bar Back Squat - 154
Dips - 8,6,5 all negatives
Stones - 73.# 8 reps 4 rounds
Power Clean Complex: 154,164,169,174,184
Low Bar Back Squat: 274(8),274(7),264(4),242(3)
Dips: 10,9,6
CWOD: 96# 39 total reps
Power clean complex- 181, 186, 191, 198, 203
Low bar back squat - 264 across
Dips - 13, 14, 12
7 min burpees retest - 93 reps (+10 from last attempt)
Power Clean Complex: 162, 176, 186, 198, 208 (f). Failed at mid thigh hight.
Back Squat: 198
Dips: 11, 10, 10
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