Monday 100419

Ricky Frausto Filed Under:

WOD
Find your 1RM Squat Clean in 12 minutes

You have a 12 minute time limit to try and find the heaviest weight you can pull from the ground and catch in a squat. Depending on class sizes, most will begin with a certain number of plates to being the workout with. You may not have any weight on the bar until the sound of 3-2-1-go!

Compare to 091120 or LogWod Entry 091120

followed by,

5-4-3-2-1 reps rounds for time of:
Burpees
Ball Slams (20#/16#)
C2B Pull ups
Wall Balls (20#/14#)

Post squat clean weight and met-con time to comments.














Your one and only 6:30PM maestro, JD.

10 Responses to "Monday 100419"

1. Jake Says: http://crossfitomaha.blogspot.com/2010/04/monday-100419.html?showComment=1271681305161#c9031179748212826485'> April 19, 2010 at 7:48 AM
2. 169# Squat Clean (Amanda spent some serious time trying to better my horrible technique).
   
   4:32 met-con. Great work 6 a.m.
3. Eric C Says: http://crossfitomaha.blogspot.com/2010/04/monday-100419.html?showComment=1271685941935#c1689444787104926377'> April 19, 2010 at 9:05 AM
4. 220 full squat clean. 12# PR. Surprising!
   
   Metcon 2:58. Did extra ball slam and extra burpee in the last round. My 2nd grade math teacher will be over later for tutoring.
5. Gina Says: http://crossfitomaha.blogspot.com/2010/04/monday-100419.html?showComment=1271692261929#c7350383282186556579'> April 19, 2010 at 10:51 AM
6. I didn't PR today, but I think my technique was better, at least I hope it was. I got 109 with a full squat, but didn't get 114. Tried twice and then time was up.
   
   Metcon: 5:56
   Instead of CTB with a band, I just did pull ups as high as I could get.
7. Unknown Says: http://crossfitomaha.blogspot.com/2010/04/monday-100419.html?showComment=1271714470320#c8723720828953821339'> April 19, 2010 at 5:01 PM
8. Lift + 1 (Since I missed my second WOD last night)
   
   Shoulder to OH Anyhow
   ** Max in 10 mins **
   (Used a split jerk)
   154, 198, 220, 242, 265, 275(Missed right as time expired)
   
   Muscle Ups X7
   Sumo DL High Pulls X21 (95#)
   3RDS - 7:25
   ** The last RD took about 3 mins cause I kept missing MU's :(
   REST 3 MINS
   1000m Row Sprint - 3:34 (Should have pushed harder)
   
   REST DAY TOMORROW!!
9. paul Says: http://crossfitomaha.blogspot.com/2010/04/monday-100419.html?showComment=1271719857148#c6337594497429499042'> April 19, 2010 at 6:30 PM
10. Such a fun day! Great instruction on the clean, which helped me get 242#, a 12# PR.
    
    2:42 for the metcon. I just wanted my clean weight and metcon time to match. Otherwise, I would've done this MUCH faster.
11. Unknown Says: http://crossfitomaha.blogspot.com/2010/04/monday-100419.html?showComment=1271720759003#c2016925046213168323'> April 19, 2010 at 6:45 PM
12. made up yesterday's wod- took yesterday off. both wods today hit my weaknesses big time
    
    235 C&J (more like a push press- i was pretty slow today under the bar)
    
    Hit time limit on metcon- got through the whole thing up to 25 HSPUs kipping. practiced turning out on the MUs. this was a very fun WOD despite sucking bad at HSPUs- i usually despise HSPU wods, but it was fun and challenging.
    
    Great C&Js yesterday ladies- good to know someone will be carrying the team!
13. BC Says: http://crossfitomaha.blogspot.com/2010/04/monday-100419.html?showComment=1271722973945#c8368941658666623874'> April 19, 2010 at 7:22 PM
14. Hit CrossFit South Cobb here in Atlanta. AMRAP in 20min: 9 pullups, 200m run, 3 hspu's. 8 full rounds and change, just 3 hspu's short of 9. Had to scale the hspu w/1 abmat and 1 2.5. There is another crossfit literally 1 block down the street from this one so I'll check that one out next.
15. Crystal Says: http://crossfitomaha.blogspot.com/2010/04/monday-100419.html?showComment=1271733819813#c5489006479553370230'> April 19, 2010 at 10:23 PM
16. Great job 6:30. Today was fun. The WOD was a burner! It didn't seem to catch up until the rep 1.
    
    Clean- 131#. 10# PR
    Metcon- 3:48. Thanks Jon for the time cutoff. It really helped to push me.
17. Danielle Ostronic Says: http://crossfitomaha.blogspot.com/2010/04/monday-100419.html?showComment=1271734557055#c4953482721899525744'> April 19, 2010 at 10:35 PM
18. Got 119# which is exactly the same as last time we did this...darn it!!
    3:20 on the metcon.
19. Pastor Justin Says: http://crossfitomaha.blogspot.com/2010/04/monday-100419.html?showComment=1271990687646#c8945437288030796195'> April 22, 2010 at 9:44 PM
20. First time doing squat clean #203 and 2:32 for metcon