Monday 091026

Ricky Frausto Filed Under:

WOD
Overhead Squat 3x8

Perform the first set of 8 reps at 55%, the second set of 8 reps at 62.5%, and your final set of 8 reps at 70%. If you wish, you may take a fourth attempt at this weight, a lesser weight, or a heavier weight for 15 reps. (The goal being bodyweight for 15 reps)

followed by,

On the minute:
Perform 2 power cleans on the minute for 15 minutes.
-At the top of every minute, perform 2 power cleans.
-Use between 75 and 80% of 1RM Clean (ladies may go as high as 82.5%)
-For every rep not completed, perform 5 burpees at the end of the WOD.

Post OH squat weight plus met-con load/total rounds completed to comments.


This is a 502 pound press. Yes, I said press. It is not a push press or a jerk. It is a press. Your idea of what strong is probably got thrown for a whirlwind.

10 Responses to "Monday 091026"

1. Shelley Says: http://crossfitomaha.blogspot.com/2009/10/monday-091026.html?showComment=1256562125215#c8439159857269370595'> October 26, 2009 at 8:02 AM
2. Did 77# on last set of OS. These are a weakness of mine.
   
   Did 114# on power cleans. I missed in the first round and again in the 10th. I did make up the missed rep in each of those rounds. It wasn't the weight that was the problem but rather me letting the bar get away from me.
   
   I liked this WOD.
   
   Great job once again to 6 a.m. group.
3. BC Says: http://crossfitomaha.blogspot.com/2009/10/monday-091026.html?showComment=1256564354260#c4424429013640114011'> October 26, 2009 at 8:39 AM
4. 110# on OHS. Tried for 15 but got wobbly half way through and decided to bail rather than jack my shoulder up.
   
   147# on power clean wod, with no burpees. Could definitely feel it taking a toll on me by about minute 11 or so.
   
   Nice job 6am crew!
5. paul Says: http://crossfitomaha.blogspot.com/2009/10/monday-091026.html?showComment=1256565222338#c6205480757676803985'> October 26, 2009 at 8:53 AM
6. fun day! OHS hurt my wrist for some reason, but went okay. worked up to 132x8. Used 176 for the power cleans. Missed once, so did 3 in the last minute, plus the 5 burpees.
7. Eric C Says: http://crossfitomaha.blogspot.com/2009/10/monday-091026.html?showComment=1256567432227#c4590370560701321173'> October 26, 2009 at 9:30 AM
8. The video is a little grainy. Is that Ricky pushpressing the 502#?
9. Addi Says: http://crossfitomaha.blogspot.com/2009/10/monday-091026.html?showComment=1256583189070#c1341269879680099851'> October 26, 2009 at 1:53 PM
10. Love days like today.
    
    98x8 for OHS. 125 for PC. I knew I should have done 132, but I talked myself out of it - I forget that it always feels heavier for me in the warmup.
11. Greg MO Says: http://crossfitomaha.blogspot.com/2009/10/monday-091026.html?showComment=1256583831514#c6438421995480689187'> October 26, 2009 at 2:03 PM
12. HOLY CRAP!!! Here's some strength for ya, I wish I could do this when I was 4...
    
    http://www.break.com/index/strongest-kid-youve-ever-seen.html
13. Paula Says: http://crossfitomaha.blogspot.com/2009/10/monday-091026.html?showComment=1256593054241#c8059894403187149920'> October 26, 2009 at 4:37 PM
14. Not going to make it in again tonite, but have a sinus infection...started an antibiotic today. 4 days without crossfit- not good! I thought about going today because like Addi, I love days like this. But I can picture it now...a coughing attack in the middle of a OHS...not cool! Hopefully see ya all tomorrow!
15. B3nj4m1n Says: http://crossfitomaha.blogspot.com/2009/10/monday-091026.html?showComment=1256606677979#c3790989327690167590'> October 26, 2009 at 8:24 PM
16. If you have not seen it watch this very funny crossfit video!
    
    http://www.youtube.com/watch?v=dsTbas5NgF0
17. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/10/monday-091026.html?showComment=1256615091379#c7498520117042643103'> October 26, 2009 at 10:44 PM
18. today was a FUN day!
    
    squats for me were 43#, 53#, and 63#. felt good but need to work on depth and pushing knees out, etc! last set was heavy for me!
    
    used 82# cleans, made all 15 rounds so maybe I should have loaded my bar up more but that was my 82.5%... what a grand monday :) can't wait for the surprise wod tomorrow!!!
19. Allison H :) Says: http://crossfitomaha.blogspot.com/2009/10/monday-091026.html?showComment=1256623321202#c7620235047748715745'> October 27, 2009 at 1:02 AM
20. I hope you get to feeling better soon Paula :) losing the bar and running from it with OHS just isn't the same without you! :)