WOD Tuesday November 4th

Warm up # 2

1. Bench Press 1 rep max

2. 3 rounds for time:

115 lb Push press x 15

Toes to bar x 15

Havoc Barbell club:

1. High hang power clean: 3 x 3 @ 70 % – 75% of clean max

2. Complex: Position 3 (right below knees) 3 second hold , Position 2 ( mid thigh ) 3 second hold , Position 1 High hang 3 second hold, Clean pull under x 3 – 5 sets use 60 – 65 % of clean max

3. Power clean + jerk + jerk x 5 sets @ 80 – 85 % of Power clean max

4. Super Cat x 4 sets – 6’s all the way through

5. Hanging leg raises x 8 x 4 sets

SONY DSC

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2 thoughts on “WOD Tuesday November 4th

  1. 5 x 1 cleans from blocks – 225, 245, 255, 265, 275, 285 (f)
    5 x 1 jerks from blocks – 220, 242, 263, 275, 296
    3×3 high hang cleans – 220, 236, 242
    one set max effort touch and go @ 95% – 4 reps @ 236
    a.) 4×5 clean pulls pause 3 seconds at knee – 245, 275 x 3
    b.) 4×3 push press puase 3 seconds at top – 195, 225 x 3

    no time for metcon too busy getting strong and shit. will have to double up tomorrow when volume isnt so much.

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