OPEN-PERMFORMANCE
“Clean Slate”
5 Rounds:
9 Power Cleans (135/95)
15 Push-ups
21 Air Squats
200 Meter Run
FITNESS
“Clean Slate”
5 Rounds:
9 Power Cleans (115/80)
15 Push-ups
21 Air Squats
200 Meter Run
Box Brief
Thank you to everyone who came out to support at the SMILE Mass Fundraiser workout!!
Clean Slate
14.09 Rx
Clean Slate
15:00 RX
Breakdown ‘strategy’ – all rounds:
– PC into 6/3 or 5/4
– push-ups into 5/5/5
CTM:
– Silverback Primer
– Squat Waves (135 – 160# BS, 95# FS)
(used Jamie’s BS (170#) for reference instead of mine, so that I focus more on good form and not so much on a number)
Cash-out:
3 rounds of 25 sit-ups w/weight + 20 DU attempts
(I’ll run more this afternoon)
Clean Slate
13:25 (85#)
Clean Slate
13:59 Rx
PC ub
Push-ups – 3 sets for first 2 rds, then did 7 or 8 and doubles/singles for last 3 rds
CTM
Back squat waves
140#-165#
15 FS @100#
Crossover Symmetry
Clean Slate
14:47 Rx
PC UB
Push-ups killed me. 9-6, 6-5-4 x2 rounds. Last round was A LOT of singles!
CTM BS waves!
160-190#
15 FS @ 115#
Clean Slate
17:20
85# box push ups
Switched to rowing last 2 rounds. Frustrating back grrr
Clean Slate
19:40
#115
250m row for run
4-3-2 on PC
6-5-4 on pushups