A1. Hang power clean: 3,3,3,3,3; rest 10 seconds
A2. KB swing Black/Red, 7 reps; rest 10 seconds
A3. 7 broad jumps as far as possible each jump; rest 120 seconds
You are going for as heavy a 3 rep as you can on the clean. Warm it up well before you start.
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Hey Chris,
ReplyDeleteRobyn was just saying over breakfast how it would be fun to follow .com programming for 1 month in October maybe?...Just a thought, I remember we did a week last year and it was fun. And there programming has been cool lately.
Annie :)
Hey Annie,
ReplyDeleteI am really liking .com programming to of late and as you can see we put it into our stuff all the time. However our programming is grounded in deadlift, back squat and both oly lifts which .com isn't. Also I am not as big a fan of all the hero wods (30+ min workouts) that .com is putting out lately. I think it is more beneficial for us to do strength work and or multiple conditioning than just straight out long gassers. Since I am still seeing PR's across the board with my mature CrossFit athletes, I think staying with what we are doing now is the right thing to do. However if we start to lag than I am open to trying any method to keep you guys going forward.
Again I love .com lately and I try to fit it in as much as possible.
The Pie
Thanks coach...I don't love the 30 minute burner either. Like I said, just a thought Robs brought it up at breaky. And I do want to keep up w the Taranis bunch in Victoria so it got me thinking. But Shaalo didn't make .com super appealing on Friday with the 90 dumbell squat cleans and 90 burpees!
ReplyDeleteAnnie :)
It would have been a lot more comfortable if you were doing 90 Cleans and 90 Burpees beside me!!!
ReplyDeleteBetter you than me Shaalo!
ReplyDeleteHow was Seven yesterday? Yikes!!
Ains and I did Tuesday's today from .com, the row-front squat-GHD and box jumps. That sure felt harder than it looked!
Annie
Ha ha ha, they usually do!
ReplyDeleteTomorrows will be exciting. Weighted Pullups not a strength of mine!