21 Apr 2009

Cleans – 5×3

Then…

AMRAP in 10 mins of:

• 10 Box Jumps
• 10 Ring Dips

By CFV · In WODs

4 Responses to “Cleans then AMRAP”

1. Ben Liuzzi says:

   April 21, 2009 at 5:30 pm

   Cleans:
   50kgs all 5 sets of 3 reps. (PB).
   AMRAP 10mins (subbed bar dips for ring dips, no rips)
   9 rounds + jumps.
   Cleans felt pretty good considering it was the heaviest I have done, but I definitely need work on my explosive hip extension. Could have gone heavier but would have relied overly on arm strength.
   AMRAP was really good. Jumps to bench + 2 plates. A few weeks ago that height was challenging, now the jumps were a rest. Next time higher!
2. Ben Liuzzi says:

   April 21, 2009 at 5:32 pm

   Note: Full squat cleans, not power cleans.
3. Adam Stanecki says:

   April 21, 2009 at 6:35 pm

   Ben, if you want some rings I’ll cut you a deal. Send me a PM.
   RE: the photo
   Angus’s run was phenomenal. He didn’t look taxed at all. He was put in the ‘slow’ group, which pissed him off a little. He smoked everyone. Eventually, he came second overall to Commando Steve (by 3 seconds). What an effort. He actually had enough energy to yell “I fucking love CrossFit” after he finished…most people simply crumpled to the deck.
4. Ben Liuzzi says:

   April 21, 2009 at 10:17 pm

   Hanna:
   Cleans:
   20, 30, 30 (5reps each set…did it the wrong way round!! – Blonde moment!)
   AMRAP 10mins (subbed/scaled: assisted bar dips @ 40 assistance)
   6 rounds + 4 box jumps.
   A bit interrupted by the Tuesday night crowd at the gym. Otherwise good. Haven’t done many dips previously, so found them challenging.