Wednesday
Perform 5 rounds and work up to your three rep max of the following:
Deadlift, 3 reps
Clean, 3 reps
Set up two bars and choose your stronger lift as your first lift. Perform three reps of the first lift then three reps of the second, continue to add weight until the 3 rep max is reached.
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6 comments:
I hope you give this one a shot. I'm curious to see the results considering we're pairing a fast lift with a slow lift & using the same muscles. I'm interested to hear if this particular pairing makes each individual lift stronger or weaker...Hey we're crossfitters and should be prepared for anything
Worked on the 15 Overhead Squat with bodyweight challenge. Got to 4 dropped the 5th at the bottom (195lbs).
15-12-9
Wall Ball 20lb ball
115 Pound Hang Power Clean
Burpees
Pullups
8:05 as rx'd
err that was from tuesday
got to do this one with our man rusty m. i found this workout to be very encouraging! in terms of explosive power from the ground to first extension. the time a deadlift takes versus a clean, huge!
as rx'd
deadlift
3-3-3-3-3/225-275-315-335-365
clean
3-3-3-3-3/115-135-155-175-185
**2 fails in last clean round**
when i grabbed the bar for cleans, it was almost throwable. i mean it was ludicrous! good w.o.d. rusty, very good. best of luck to all who attempt! btw, that's a pr in clean poundage. later. b.
Yesterday - Feeling good so I did 6 sets.
95-110-130-155-185-205
Today - I did hanging cleans which probably defeats what you were looking for Rusty. Good WOD anyway.
DL - 135-165-195-215-235
HC - 75-95-115-135-155 (1)
This was an interesting one (at least to me) Unlike the rowing & muscle ups from the other day, where the row killed my muscle ups. I think the dead lift/clean actually worked together for me to get PRs for both...I admit I haven't practiced the clean as much as I would like, mostly b/c I don't have bumpers yet. Anyway after having DL 315# and going right to the 135# clean, the clean felt effortless, literally. I'd dindn't get much more out of the clean, this is mostly due to lack of practice, I think.
so the results:
DL, 3 reps
225-275-315-335-355(3 rep, PR)
Clean, 3 reps
95-115-135-155-160 (3 rep, PR)
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