February 16th, 2016

A. Hang Power Clean; build quickly to a heavy-ish single

+
15 seconds max effort Hang Power Cleans @50% of 1-RM Power Clean
Rest 30 seconds
15 seconds max effort Burpees
Rest 30 seconds
15 seconds max effort Assault Bike
Rest 3 minutes
x3
+
Rest 5 minutes
+
Row 400 Meters @ 90%
Rest time = work time*
x 8

*This can also be completed with a partner
*Goal is same pace for every set

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21 Comments

  1. A) 220
    B) HPC (115#)- 11, 12, 11
    Burpees- 9, 9, 9
    AD- 11,12, 12

    C) 1:28.8
    1:30.2
    1:34.4
    1:33.5
    1:32.5
    1:30.6
    1:30.0
    1:28.9
    Just a shit show today. Quite the string.

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  2. A: 235 (hit 245 but just missed power)
    B. done at 120.
    HPC: 11,11,11
    Burpees: 10,10,10
    Cals: 11,11,11

    Was quite consistent here. Was really fun.

    Rows:
    1:26.4
    1:32.0
    1:31.0
    1:26.4
    1:25.9
    1:26.5
    1:27.6
    1:25.7

    Rows were mentally tiring, physically tiring as well but not super bad. Just had to focus on breathing.

    Liked by 1 person

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  3. A. 205
    B. Hpc 12,14,15 @105
    burpees, 10,10,10
    Cals. 10,10,9
    C. Was only able to get 5 rounds in… Ran out of time. Had to go get the body tuned up πŸ”§πŸ› β™ΏοΈ
    1:27
    1:29
    1:28
    1:29
    1:29

    Liked by 3 people

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  4. A. 160 this felt good but my right foot twisted weirdly so I stopped here
    B. 10/12/14
    8/9/9
    8/7/6
    C.
    1:36/1:36/1:36/1:36/1:37/1:38/1:36
    Part B was super fun, C was quite the burner. Congrats James on all your exciting hang cleans thanks for the continuous entertainment! Congrats to everyone else who also PRd today!

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  5. A.
    143. No success getting under the bar today. Didn’t push it. Found out today I really don’t like lifting in metcons.
    B.
    HPC: 9,10,11
    Burpee: 7,8,7
    Ass: 6,7,8
    Cleans at 73#
    C.
    1:30.7
    1:31.8
    1:37.7
    1:36.8
    1:36.1
    1:39.0
    1:39.2
    1:35.9

    I obviously got the pacing wrong here lulz. Nearly died in the last 4 sets. Faster on the last cause I just wanted it to be over. Ass and quads are screaming at me RN.

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  6. A: 153
    B: hpc 9,11,12 @ 78
    Burpees 8,7,7
    Cal 8,8,8
    C:
    1:31
    1:31
    1:32
    1:33
    1:33
    1:33
    1:33
    1:32

    Not a bad day. Rows were tough and my legs were on fire but breathing felt good

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  7. A. 205. These felt
    Good today. Hit 225, but it turned into a squat clean (#5PR on hang squat clean though)
    B.
    PC: 11,12,11
    Burpees: 9,9,9
    Ass: 10,11,11
    C. I think I went out too fast at the beginning and found a good pace by the end. focusing on breathin got me through the second half.
    1:23.5
    1:24.3
    1:26.9
    1:28.6
    1:29.0
    1:29.4
    1:29.4
    1:28.1

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  8. A. 260 PR
    This is probably the heaviest I’ve ever power cleaned period. Thanks to the crew for putting up with my antics.

    B.
    HPC (135): 11, 12, 12
    BU: 8, 8, 8
    AB: 13, 14, 12

    C. 1:29.4, 1:29.5, 1:27.7, 1:27.4, 1:27.5, 1:28.5, 1:26.0, 1:25.0, 1:22.9

    Tough doing those rows solo. Times like these I wish I had an erg at home.

    Right elbow is feeling a bit jacked up from all the pulling/kipping yesterday. We’ll see what tomorrow brings.

    Liked by 3 people

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  9. A. 148
    B.
    73# – 7/8/10 couldn’t really get into a groove until the last round with these
    6/6/6
    3/5/4 – i just don’t know how to be faster on this bike
    C. 1:34, 1:38, 1:41, 1:41, 1:40, 1:46, – ,1:42
    *I don’t have a time for the 7th round because the clock got reset during my row

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  10. Made this up on Thursday. Would have felt much better doing it before deadlift day….

    A. Built to 148. Form was starting to go, so I left it at that.
    B. 7/8/8 cleans at 73. 8/8/8 – these felt fine. 5/5/5 – bike is always a challenge
    C. 1:34
    1:37
    1:37
    1:37
    1:38
    1:39
    1:39
    1:37. So glad when this was over….

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