140423

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CF Rise coach, Jason Romero, had a pretty good weekend at camp. That’s a 277kg Total – Jason is a 94kg (I’d say lifter, but he’s actually a full-blown exerciser) – good enough to qualify for the AO. Shame we didn’t have any little flags with us.

WOD 140423:

BBG

1) Clean from Blocks (power position): work to a 3rm (drop each rep) – 1×3@95%, 1×3@90%

2) Behind-the-Neck Jerk (off blocks): work to a 3rm (drop all reps) – 1×3@95%, 1×3@90%

Accessories

1a) Bent Over Rows: 5X5 – heaviest possible, rest 60-90 sec.
1b) Push Press: 5×4@90% of Monday’s 4rm – rest 60-90 sec.

Conditioning

3 rounds for time of:

Row 500m
50 Double-Unders
25 Thrusters 45/35#

39 thoughts on “140423”

    • Yeah, just below the pocket of your hip. Stand up straight, slightly bend your knees, and you’re there…it’s a fun one lol

    • Noob question sorry in advance. I get the power position but don’t know if its a full squat clean or just a power clean?

  2. Way to go Jason! You went full blown Assassin’s Blade this weekend. 😉

  4. Hey Rudy is outlaw power having trouble posting? The wrong template posted earlier then got taken down but never re-posted.

  5. Pingback: WOD – Wednesday April 23rd, 2014 | CrossFit Rise

  6. Still waiting on the power template this morning. Im assuming it’s squats.

    • I assumed it was going to be squats as well. I had to go ahead and do something at my scheduled time to work out so I did the hatch work from yesterday, less a few front squats due to time constraints.

      • Yah ill prob squat the 5s at 65 & 75% with ME @85 if it doesn’t get posted in a couple hours. Before the post got taken down I did see weighted box jumps so ill prob play with that as well.

  7. BBG
    235,225,215
    275 X 1- have no blocks and pulled my back
    Accessories
    205
    205
    Conditioning
    22:34 – so fat and out of shale

  8. Did a mixture since power hasn’t been posted.

    WOD 140423
    Flexibility
    Box Shoulder Stretch 4×0:20, work with arms shoulder width apart.

    Static Shaping
    3×0:30 On/0:30 Off Arch Hold on Stomach

    BBG
    1) Clean from Blocks (power position): work to a 3rm (drop each rep) – 1×3@95%, 1×3@90%
    135,130,120
    2) DND

    Accessories
    1a) back squat 8×155, 8×170,6×190,6×205
    2) front squat 5×130, 5×150,

    Conditioning
    3 rounds for time of:
    Row 500m
    50 Double-Unders
    25 Thrusters 45/35#
    2 rounds 8 du in 16:38. Out of time.
    DU were time sink, especially since the set screw came a little loose and I kept having to retighten it.

  9. BBG:
    1) Hit 245 for a double. Missed the 3rd rep. Feel way better from this position after going to Para Bellum camp last weekend.
    2) Same thing – hit 275 for a double. Missed the 3rd rep. Dropped to 225 and hit 5 reps without reracking the weight. Just dropped it to my shoulders.

    Strength: No time

    Cond: 12:32

  10. BBG: No blocks today
    1) 123, 118, 113
    2) 118, 118 (distracted, forgot to take weight off), 113

    Strength:
    a) 78, 78, 83, 83, 88
    b) 93

    Conditioning:
    12:34

  11. Strugglin.
    bbg
    1) top set at 105kg. Down sets accordingly,
    2) same weights as clean
    Wow, so much room for improvement on these two.
    str
    Press 190x5x5
    Bent over row 90x5x5
    cond soon

  12. BBG
    1) 110- drops @ 105-100 kg
    2) no blocks, ub out of rack; 125 drops @ 115-110 kg

    A/S
    1a) 100 kg
    1b) PP @ 87,5 kg

    no Cond … shame on me

  13. 27/170#/5’9″/M/CenEast

    2/4/4 – Still sick with a cold. Shortness of breath and strength is still coming back.

    3RM Cln from blocks @ Power Pos: 210#. +5# PR
    3RM BN Jerk: 230#. +5# PR from last week

    5×5 BoR: 185#
    5×4 PP: 165#. I skipped Monday, so did a relatively heavy weight, but not enough to kill myself.

    DL: 3x3x85%. Off of 405#

    Conditioning: 12:14; DUs UB; TH UB; Still feel like I am only breathing through one lung…can hear whatever is in my chest during each pull of the rower…yay…

  16. 3rm clean – 165#, 155, 150
    3rm jerk – 135#, 130, 120
    Bent row – 145#
    P. press – 120#
    Conditioning – 3 rounds 17:24

    Ouch. I have a loooong way to go

  17. M/30/175#

    BBG
    1) 205, 195 (2), 185
    2) 225, 210, 200

    Strength
    1) 135, 155, 175, 185, 195 – last rep on 185 & 195 not so strict
    2) 160 across

    CND
    12:16 – subbed 400m run – unbroken on all except 1st set of DU, ran SLOW.

  18. Morning 10x100m sprints

    BBG
    1) 245 (felt weak today)
    2) 245 (missed at 265)

    1) 155# need to go up next time
    2) 195#

    Conditioning
    11:25

  19. Connectivity Done

    BBG
    1) 225#, drops done
    2) 225#, drops done

    Strength
    1a) @155#
    1b) DND – elbow lit up

    Cond
    13:53 – struggled with DU’s today

  20. Connectivity
    Done. M/u are better already. I love this stuff
    Power
    No blocks today. Hang clean up to 205# w/ drops
    185#, 175#
    Accessory
    A. 25#, 35#, 35# each hand
    B. 70# biggest kb they had two 53’s was too heavy, no 45’s.
    Cond.
    14:19 so slow today.
    Hey guys go to the menu or bottom of home page if you can’t find the power wods they’re rite there. I made a shortcut for power and conn.to make it even easier.

  23. 1. 195 PR then drops
    2. 215 PR then drops
    3a. 20# Weight vest strict pull-ups x8
    3b. 165 across
    4. 11:36 ouch

  24. BBG
    1) 195
    2) 185

    Accessories
    1a) 205
    1b) 165

    Conditioning
    17:14
    Subbed SDHP 50@45#
    Fought some exercise induced nausea (probably to do with +40 degree weather). It’s getting hotter everyday and it’s taking its toll.

  26. BBG: no blocks. Went from ground to power pos., pause, then clean. Dropped each reps and repeated
    1) 185
    2) 210
    Strength: 1a) 200
    1b) 170- felt light
    Conditioning: DND

  28. BBG
    1) 180 (+5), then drop sets at 170 & 160
    2) DND

    Accessories
    1a) 175
    1b) 140 (didn’t go full 5 sets Monday, stopped at 155 which is not close to PR but stuck with rx percentage)

    Conditioning: dnd, out of time

  29. Cleans up to 225 (no blocks)
    Btn jerk up to 235 (no blocks)
    Rows 195
    Push press 195
    Con
    Subbed 400m ish run for row
    9:24

  30. BBG:
    1) 250
    2) 255

    Accessories
    1a) Done
    1b) Done.

    Conditioning: 3 rounds for time of- 11:14, somewhat paced. Competing this wkend, not a great day of training all around

    Row 500m
    50 Double-Unders
    25 Thrusters 45#

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