Monday 120604

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WOD
Skill/Strength

Power Clean - Every Minute on the Minute

Perform 1 power clean (from floor w/ no squat) every minute on the minute for 10 minutes. Use 90% of your 1 rep max.

Conditioning

For time:
21 Handstand Push ups
8 Hang Squat Cleans, 203#/131#
18 Handstand Push ups
6 Hang Squat Cleans, 203#/131#
15 Handstand Push ups
4 Hang Squat Cleans, 203#/131#
12 Handstand Push ups
2 Hang Squat Cleans, 203#/131#

Kipping handstand push ups are permitted. Scale weights to 186#/121#, 164#/109#, 143#/99#, or 132#/77#.

Scale this workout up by doing the first 12 hspu of 21, strict, the first 10 hspu of 18, strict, the first 8 of 15, strict, and the first 6 of the round of 12, strict.

Post results to comments/Logwod.


Thank you all who came out and celebrated a wonderful CFONation on Saturday. We enjoyed all of your company and are especially grateful to Chris Circo for allowing us to use his home, pool, and boat/jet ski.

 Really cool to see Greg and Bonnie take to the water.

9 Responses to "Monday 120604"

1. Shelley Says: http://crossfitomaha.blogspot.com/2012/06/monday-120604.html?showComment=1338810410019#c9035299021309699762'> June 4, 2012 at 6:46 AM
2. 153# for power cleans (1 RM is 173#)
   
   DNF on metcon:
   
   Got through 1 HSPU on round of 12 at cutoff (13 minutes);
   
   11 of 55 HSPU's were scaled to a box.
   
   First round: HSPU's 15 Rx'd; 6 box
   Cleans: 4/4
   Second round: HSPU's 14 Rx'd; 4 box
   Cleans: 4/2
   Third round: 14 HSPU's Rx'd; 1 box
   Cleans: 4
   1 HSPU
   
   I thought those from a box were harder and actually failed on a couple of these so went back to Rx'd. Kipping HSPU's are getting better, but I still need to work on being able to do larger sets (had one set of 7, but a lot of sets of 4's and 3's and by 3rd round I was down to 3's and 2's)
   
   Good work 5 a.m.!!
3. paul Says: http://crossfitomaha.blogspot.com/2012/06/monday-120604.html?showComment=1338813198464#c8359743471539002795'> June 4, 2012 at 7:33 AM
4. 4 reps at 220, 6 at 230. I think 230 is actually a PR.
   
   Did HSPU from a stack of bumpers, and 179 for HSCs. This was much tougher than I expected. Started rx'ed, but quickly got put in my place.
5. paul Says: http://crossfitomaha.blogspot.com/2012/06/monday-120604.html?showComment=1338813230553#c8851318060954976330'> June 4, 2012 at 7:33 AM
6. oh yeah, DNF. Got through about 12/15 HSPU.
7. Blair Tice Says: http://crossfitomaha.blogspot.com/2012/06/monday-120604.html?showComment=1338814663282#c7964026227582571697'> June 4, 2012 at 7:57 AM
8. 141# power cleans
   
   Conditioning:
   109# hang squat cleans. Probably should have gone lighter because I ended up having to do singles
   
   Rx'd Hspu
   
   DNF - made it through 8 of the set of 12 Hspu before time ran out. This workout was super humbling to say the least!
   
   Great work 6am! Get after a Monday!
9. Jen Allison Says: http://crossfitomaha.blogspot.com/2012/06/monday-120604.html?showComment=1338822838272#c3283542821397421743'> June 4, 2012 at 10:13 AM
10. 131# for PC. I missed one because I hit too low and everything got away from me.
    
    99# for metcon - I need to work on hang squat cleans, my knees were shooting all over the place. Yikes. I got through 15 HSPU - used an abmat on 18 and 15. I would like to say I used the abmat because my head is sunburned, but let's be honest - this was hard!
    
    Great work, 6am!
11. Jen Says: http://crossfitomaha.blogspot.com/2012/06/monday-120604.html?showComment=1338830183044#c7033150328054774006'> June 4, 2012 at 12:16 PM
12. 143 for the PCs
    
    12:17 for the metcon, but I only used 99 for the squats cleans. I did a combo of strict and kipping HSPUs. By the end I finally felt more comfortable. Happy I made it through all those HSPUs
13. Steve Says: http://crossfitomaha.blogspot.com/2012/06/monday-120604.html?showComment=1338852199492#c5895896208603717340'> June 4, 2012 at 6:23 PM
14. 198 for pwr cleans.
    
    164 for squat cleans- made it thru 6 of 15 HSPUs with kipping.
    
    Thanks Jimbo for the assist with 'elbows high'.
15. Paula Says: http://crossfitomaha.blogspot.com/2012/06/monday-120604.html?showComment=1338862374718#c9105806525167225802'> June 4, 2012 at 9:12 PM
16. PC- 104#- (119# was 1 RM) - probably could have gone heavier.
    
    Conditioning- 8:41- 99# HSC- These felt better than PC. Broke up sets in half. Used 20# DB seated presses.
    
    I enjoyed this WOD. Great job 6:30! It was a hot and sweaty one.
17. Gdawg Says: http://crossfitomaha.blogspot.com/2012/06/monday-120604.html?showComment=1338923405634#c5116390158628054436'> June 5, 2012 at 2:10 PM
18. 143# for power cleans, nice bruise on my leg today...had some poor contact points i need to work on! last 4 reps got a little sloppy with some jumpin forward. Thanks to Jen Shannon for callin me out on form and giving feedback, greatly appreciated!
    
    conditioning 11:44, scaled the front squat weight to 99# and for the HSPUs I did kippin till failure and then finished the rest with knees on the box. Last two rounds were all on the box, didn't have any kipping left in me.