Clean Pull+Power Clean+Front Squat ;)

Fun workout tonight! Everyone really

Pushed hard and did an awesome job and by the end, we looked like this... 

Dead. 

Tonight's warm-up: 

This was a great warm up and really stretched out my legs... When it was time to stretch, Bill told us to make sure we targeted our shoulders, wrists, and triceps for the power lifting. 

Tonight we had to do 3 different things in 2 steps for the power lifting, clean pull and then power clean with a front squat. The clean pull is just taking the bar from the ground position... Chest up, butt out. Then, as your knees go back, you stand up and really use your hips, glutes, shoulders and hamstrings to jolt that bar up. You then return to the start position. The power clean is doing the same thing except now you are lifting the bar up onto your shoulders. You do this by wrapping your arms under the bar....And the front squat.. Is just going into a squat with the bar in the power clean position. 

This is an extremely tough move for me and I have trouble because I think too much about what each part of my body needs to do which leaves me stuck. With time I will get better. We haven't done anything like this in a long time so I think I did pretty well. My PR for one rep was 95 pounds. 

Tonight's WOD: 

The wall climbs took about a minute or so and by the 5th one, I was so beat! I got right into the box jumps. I didn't realize my box was in the tall position and I fell pretty good on my shin and man did that kill. I kept going through the pain. The kettle bell swings were hard with the 35 pound kettle bell but I just really used my legs and glutes to get that kettle bell up there. All in all, I tried my hardest not to stop in between rounds but it was so hard after those box jumps... I stopped a few times for about 10 seconds to catch my breath.. My heart rate was way up there during this workout.  

At the end, we were all so dead. The entire class was pretty much on the ground.. I just sat on my box and took some deep long breaths... Great workout!! 

I got exactly 11 rounds in.. Not bad.. 77 box jumps and 77 kettle bell swings. I'm going to be in major pain. I'm still hurting from the double unders and pull ups yesterday ... 

Okay time for some R and R

Nice job tonight everyone! Here's the results...

Edrick did awesome with 15 Rounds!!! Nice job!!! That's impressive! 

-CrossFitLys