WHITEBOARD – 21 September 2011
Workload:
Hang Clean
*On the minute for 15 minutes perform 1 hang clean. Start the weight at 70% your 1 rep max (Highest clean of ANY variation)
**Move the weight with each succesful lift, lower the weight with 2 consecutives failures or sloppy reps.
Then:
3 Rounds of:
Max Round Inverted Rows (Stop the rows once form deviates in the slightest)
Max Round Handstand Push-ups
*75s Rest
Notes: Let me know what days may work for the next Olympic Lifting Club meeting. With the fall we are having schedules going all over the place. Post up a couple of times that may work for you.
Beyul Training 
if you didn’t notice already, the main site WOD will be on ESPN 2 tonight. 8-10pm. Does crossfit seem a little “sold out” now that it’s on ESPN? I mean, there’s crossfit commercials now…
Next Wednesday, the 28th for Oly class?
Wednesdays work for me through October. Starting in November, my nights free up a bit.
My life is a nightmare from now until December 20 (end of the fiscal year, yipee for being in sales!)
But if I can make it, won’t miss the chance to release some stress
not the Crossfit I was introduced to 4 years ago, but that is why we have evolved here.
215
wod
20/10
15/7
12/8
You have evolved? Really?
pull up the video of our snatches from 4 years ago, now that’s evolution.
Started at 140, succeeded and failed at 170 several times.
75 total on wod
105 110 115 120 125
130 135 140 145 150
160F 160F 160F 160F 160 PR
WOD: 23 + 0 = 23
that last line is 155 160F 160F 160F 160F 160 PR (yes, 16 reps)
160 165 170 180 185
190 195 200 205 210
215 (f) 215 220 (f) 220 220
WOD : Row – 22 12 10 HSPU – 7 6 4
61 total
Hang Clean:
Started at 160 and worked up to 220. missed a couple in there
didnt do the wod.
205 Hang Clean Curl
WOD:
75 total
155# up to 195# in various increments
16-10
14-10
12-6