Squeeky Clean

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Friday 100108

Power clean 1-1-1-1-1-1-1 reps

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CFBK Strength Preference: CF Football
Complete 5 rounds for time of:

10 True Push Ups
10 Ring Dips
10 GHD Sit Ups

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83 Comments

Last work out in box until April.

21-18-15-12-9-6-3
Ring Dips
GHD Sit Ups
Hip Extensions

10:40

Cleans:

95-115-135-135-135-155(F)-135

Cashout:

Tabata Strict pull-ups followed by tabata squats

Pull-ups: 5, 4, 3, 1, 1, 1, 1, 2
Squats: 14, 14, 14, 13, 13, 13, 13, 13

CFF WOD from yest:

Power Cleans 6x3: 95,115,135,145,155,165
BP 10x3 30sec rest work speed: 145#

8x200m all out effort

Worked up to 113# power clean. Not a pr. Still not real comfortable with cleans at the moment.

After a WOD I've never done, Death by 10 meters:
14 rounds plus 12 laps

hang power cleans
warm up with triples: 95, 115, 135, 155 (form breakdown)
singles: 145, 145, 155, 155, 155, 160, 160, 165, 165, 175, 175, 180 (hang clean), 180, 180, 180, 185 fail, 185 fail, 185, 185, 185, 185 fail, 185 fail

who's instructing for the WOD tomorrow? Max?

WU
50 Wall Ball-1:53

WOD
Power Cleans
95 x 5 WU
135,155, 175PR, 185F, 185F, 180F, 180PR, 185F, 185PR

PR'd by 20 lbs. The weight felt good today.

Best of luck, Torch, but I know you won't need it...can't wait to come down to your graduation!

205, 225, 245f, 245PR, 255f, 255f, 255f

Just need to get elbows around faster... weight was easily high enough.


Good luck Torch!

Good meeting you today, Torch. Be sure to call cadence during runs up Da Nang hill, that will motivate the hell out of people.

Oorah and Semper Fidelis!

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