Get This Halloween Candy Out of Here

Upper back and biceps are sore. Was a few minutes late to the 4:30 class because my cleaning lady held me up.

Warm-up – 3 Sets

  • 10 Russian KBS (35#)
  • 5 American KBS (35#)
  • 4 Pause Power Cleans (45#)
  • 3 Hang Squat Cleans (45#)

Weightlifting

Pause Squat Clean + Hang Squat Clean

  • 95#
  • 95
  • 115
  • 135
  • 155
  • 175
  • 185
  • 195
  • 205

Been quite a long time since I squat cleaned that much. Last time I tried 175 in a complex I threw out my back.

Conditioning – Partner WOD

  • 150 American KBS (25/20/15/10/5 reps)
  • 150 cal Row
  • 150 Burpees (25/20/15/10/5 reps)
  • 75 MB Chest Pass (3-5 yards apart, 20#)
  • 75 Synchro Sit-ups

Partnered up with Weston. The first 3 movements are one person working at a time according to the rep schemes and then we split up the row into 45-30 each to keep switches to a minimum. I paced the 45, but felt good and was keeping 1500+ cal/hr on the set of 30. I recovered well for the 25 burpees and went out hot. Lost some gas and was a bit slow on the 20, but then cycled really well on the 15-10-5. The chest passes are just weird, but I think 30# would have been fine. Took us 25:08.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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