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| Someone is forgetting to open their hips up completely at the top of the Box Jump. (This was an early workouts done when the gym was just getting started) |
Metcon: Complete 3 rounds of this circuit:
-Box Jump 25 jumps in 60 seconds
-Power Clean,15 reps
-Rest 1 minute
No rest during jumps, choose a height you can hit 25 reps in the alotted time. Each round is about three minutes including rests.
Fit: 20" box and 50% bodyweight Power Clean
Super Fit: 24" box and 75% bodyweight Power Clean
Compound-Fit (Or "LeFit" as Kyle tried to call it instead of his usual "Legit"): 28" box and 100% bodyweight Power Clean
CF Football = 210 lb bench 6 x 3 reps every 45 seconds
ReplyDeleteMetcon = power clean at 165 lbs once evey 30 seconds for thirty reps
SWOD: 55x3,65x3,75x3,85x3,95x2 (95lbs was a PR for me and I did it twice!)
ReplyDeleteMetcon: 10:20 @ 65lbs, 16" box
liked the workout today..I was smoked!
SWOD: 65x3, 85x3, 105x3, 115x3, 125x2
ReplyDeleteMetCon: 1st round 65, 2/3 rounds 75, 20" box
Time: 7:57
SWOD: 65x3, 85x3, 105x3
ReplyDeleteMetcon: 10:45 w/ 75# and 20" box. It was scary, but first metcon with a 20" box since August!!!!
Swod: 65x3, 75x3, 85x3, 95x3, 105 fail, 100x3
ReplyDeleteMetcon: 10:03 w/70#, 20" box
Thank Goodness It's Fri-dee!! :)
SWOD: 55-65-75-85-90
ReplyDeleteWOD: 13:10 65#, 15" box
My cardio sucks! Couldn't have done it without Craig pushing and encouragement.....just confirms I need to get my butt here more than two days a week!
Swod: 100x3
ReplyDeleteMetcon: 12:18 #75, 20" box. Fit+? haha
swod:155x3 165x1(pr) have increased 20#'s on my power clean 1rm since mid september..wahooey!
ReplyDeletemetcon: 12:15 @ 120#'s
/and a 20" box
55, 65, 85, 95, 105
ReplyDelete20 in box 65lbs at 13:00