Monday 101018

Ricky Frausto Filed Under:

WOD
For time:
5 Hang Power Cleans
100 meter run (curb and back)
5 Hang Power Cleans
200 meter run (flagpole)
5 Hang Power Cleans
400 meter run (Enterprise)
5 Hang Power Cleans
800 meter run (90th to 88th and back)

Post time and weight to comments/Logwod.
















Zack Johnson

6 Responses to "Monday 101018"

1. BigD Says: http://crossfitomaha.blogspot.com/2010/10/monday-101018.html?showComment=1287403134829#c7325890537178774901'> October 18, 2010 at 6:58 AM
2. 13:28 using 154 on hang power cleans. Got to get used to running in chucks.
   Good job 5AM!
3. Nick.M Says: http://crossfitomaha.blogspot.com/2010/10/monday-101018.html?showComment=1287408620396#c5455689446405616567'> October 18, 2010 at 8:30 AM
4. 12:30ish with 198 on HPC. My first set of cleans was actually the hardest set, underestimated the hip drive I was going to need to get the bar up that many times.
   
   Every one at 6am did some work though! I think everybody posted a pretty good time!
5. Hilg Says: http://crossfitomaha.blogspot.com/2010/10/monday-101018.html?showComment=1287409306111#c2976965515020392644'> October 18, 2010 at 8:41 AM
6. 9:17 at 154#. I think I sandbagged the weight a bit but technique felt decent....just gotta keep that butt back.
   
   Great job by everyone at 6am!
   
   B
7. Allison H :) Says: http://crossfitomaha.blogspot.com/2010/10/monday-101018.html?showComment=1287433063425#c2951128112306259444'> October 18, 2010 at 3:17 PM
8. 10:12
   used 82
   need to start running with Gabe to keep my pace in check!
   ;)
   great work everyone at noon!!
9. CrossFit Hydro Says: http://crossfitomaha.blogspot.com/2010/10/monday-101018.html?showComment=1287438550212#c6534185710568933599'> October 18, 2010 at 4:49 PM
10. Well wanted to see how unspecializing (even a word?) myself from Olympic training has effected my 1RM Clean so...
    
    Clean Only (1RM)
    154, 198, 220, 240... Felt heavy but... 251, 256, 261... Considering my competition max a month ago was 270 I'm pretty happy and think if I had made the jump to 265 I could have made it
    
    Snatch Grip DL 3X3 (Used Straps to increase the load)
    250, 270, 280
    
    Low Cable Row 3X10
    
    20 Muscle Ups for Time - Done 4:10 Before... Surprisingly hit 3:32 for 20 and actually did the first 12 in like 75 secs... Kept going since I felt good and did the full 30 muscle ups in 6 mins... Last Time I tried 30 was the once and only time I've hit all 30 and did it in 9 something so...
    
    3X500m Row Sprints with about 2-3 mins between.. Worked on sub-1:40 pace... 1:38, 1:38, 1:39
11. kahrs Says: http://crossfitomaha.blogspot.com/2010/10/monday-101018.html?showComment=1287454168175#c8822976924245590392'> October 18, 2010 at 9:09 PM
12. Went with 198 finished in 12:59, happy with this since running an me don't get along. Also happy that I went unbroken on the cleans and they felt great, Jon's hint on getting over the bar at the bottom helped a lot. I did 198 power cleans the other night and they didn't go this well. Thanks Jon Day.