Thursday, November 1, 2012

Friday 11.2.112

 
 Trap City

1.  Clean and Jerk
15 minutes to work up to a 1RM

2.  Back Squat
5x1, across - as heavy as possible

3.  AMRAP 12:
with a partner and one barbell:
1 Squat Clean Thruster (185/135)
2 Squat Clean Thrusters
3 Squat Clean Thrusters

One athlete works while the other rests.  If Kevin and Matt are partners, Kevin does one rep then Matt does one rep.  Kev does two reps and then Matt does two.  Kev does three reps and Matt does three reps.  That is one round.  They would then repeat the same sequence, 1.2.3...1.2.3...
Partial rounds count.  Score as complete rounds + extra reps (ie, 4+6).
This workout is harder and a better stimulus when done with a partner, but if you train solo you can do AMRAP 8 of 1-2-3 with a :30 rest between all reps.

23 comments:

  1. 1. 260# PR. could've pushed for 265# but ran out of time.

    2. 5x1: 370#

    3. 8 min AMRAP, solo: 21 reps (round of 6) Rx

    ReplyDelete
  2. 1. Na (collar nine should be good to go next week)
    2. 435 (failed rep 5)
    3. 7 rnd

    ReplyDelete
  3. headed to Paris with my bride, celebrating her 40th!!!
    will be hitting it Crossfit louvre

    ReplyDelete
    Replies
    1. Coincidentally, the name of this WOD is "Mule in Paris," but given what you just posted I think that qualifies you for "Stallion" status! Good work!

      Delete
  4. My knees are angry with me today ... I don't want to do n e thing heavy .... What would you do?
    ** keep in mind ... I am interning for hq this weekend and will have a hard time working out ... Lol any suggestions?

    ReplyDelete
  5. 1. 125, F@135 on jerk
    2. 155 across
    3. 95# - 31 reps solo in 8 min, this wasnt pleasant.

    ReplyDelete
  6. 1. 125#, failed jerk @ 130#
    2. 175, 180, 185f, 185, 185f, 180
    3. 115#. 3r+ 10 (amrap 12 w partner, which came to 23 reps for me)

    ReplyDelete
  7. 1.) 205
    2.) 315 x 3 sets
    3.) 5 Rounds, partner CHRIS DOMINGUEZ got 4 plus 3 reps

    Cant get my clean and jerk right over 205, failed at 215 a weight I can clean and push press fairly easily, just cant find stability in the jerk position in my shoulders...if anyone has any advice I'd appreciate it.

    ReplyDelete
  8. 1. 255# ... Back and shoulders feeling a little tweaky so stopped there.
    2. 315#
    3. WOD done w/ partner. Didn't keep track of rounds

    ReplyDelete
  9. C&J 265
    Squat 315 (EC reprimanded me)
    WOD with Max 5 + 1

    ReplyDelete
  10. 265, failed 275 4 times
    335
    5 rounds even partner Chris Irwin
    Heavy thrusters are probably by biggest goat. Bad wrist flexibility. Pretty much pushing with my fingers. Chris carried me on that one. Failed a rep and got pissed just like I did in regionals. I need to keep my head. Control my emotions.

    The end

    ReplyDelete
    Replies
    1. No worries bro! For me:

      265 (10# PR)
      335 - felt heavy for me, light for Conor
      rnds as per Conor above. Good stuff regardless. Our goats tend to offset one another which makes for great competition. Cashed out with some of mine - 3 ends (NFT) 5 MUs, 10 bounding BJs (30) and 15 GHDSU.

      Delete
  11. Clean & Jerk 290# (25#PR)

    Back Squat 5x1 across @ 320lb

    Partner AMRAP (with LEON UPTEGROVE)

    6 RDS RX (36 Reps each....legs feel it now :)

    ReplyDelete
  12. 1. 265, 15# PR
    2. Skipped, no time
    3. Solo, 21 reps

    ReplyDelete
  13. C&J - 275, got clean on 295 (PR) but missed jerk
    BS - 355x2x1, 315x3x1. Knee tweaky so dropped down
    Partner WOD w/ Rap - 4+11 Rx. Faced off w/ Pat&Max, loved it!

    ReplyDelete
  14. 265 this didn't feel good today for some reason wanted more
    405
    Didn't time wod

    ReplyDelete
  15. 1. 275 C&J
    2. 5x1 HBBS @ 355#
    3. Did some other wods to prep for southie
    a. complex for max weight 2pwr cln, 2ft sqt, 2 jerk- 245#
    b. 4mins clock- run 400m and max squat snatch w/125# rest 3min and repeat- (38 total reps)
    c. 3 rds fot time 12 thruster/12 toe 2 bar- 1:59

    ReplyDelete
  16. 1.275# power cleaned +j / pc 285# just missed jerk
    2.325#
    3. Will make up. Been feeling very beat up.

    ReplyDelete
  17. wife and I
    C&J
    wife 175
    me 275
    back squat
    wife 210
    me 310
    WOD
    Rx 7 rounds+5

    ReplyDelete
  18. 1.198# just failed on the 209#
    2.407# no wraps or straps, full range
    3. mod 110# 6 rounds

    ReplyDelete