Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for squat clean

WOD #254 – 10 October 2010

W/U: group sprints, bar drills

WOD: 4 Rounds:
1 Lap Farmer’s Carry (45/30) – scaled to 25#
3 BW Squat Cleans – scaled to 75#
5 Weighted Ring Dips – scaled to black/orange (rnd 1), red/orange (rnds 2-4)
Rest 2 minutes.

time = 22:39

Notes: limfac is knee/shin/ankle in squat cleans.  should have gone lighter on ring dips.  happy that I was the only female to not drop DBs on any laps.

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WOD #190 – 24 June 2010

W/U: group sprints, dynamic stretches

WOD: One clean on the minute for 15 Minutes. Increase weight each rep.

65-70-70-75-80-80-85-85-90-90-92.5-95 (PR)

Notes: Surprised and happy to get this weight up.

WOD #179 – 3 June 2010

W/U: group sprints

WOD: Clean 3-2-2-1-1-1-1
55-65-75-80-85-90(PR)

Metcon: 3 Rounds
10 Power Cleans (135/95) – scaled to 65#
20 Box Jumps (24/20) – scaled to plates

time = 6:12

Notes:  I didn’t realize that there were 4 singles at the end there for squat cleans, otherwise Iwould have tried another 90# or 95#.  For the metcon box jumps I started with 5 plates, but that was way too wobbly and almost bit it several times. Then tried the box, and couldn’t manage any quick turnover. Ended up on 4 plates. Annoying.  The Goldilocks of box jumps is still looking for the perfect transition fit…

WOD #167 – 13 May 2010

W/U: group sprints, PVC drills

WOD: Power Clean 2-2-2-1-1-1
65-65-75-80-85(F)-85(10# PR)

Squat Clean 2-2-2-1-1-1
60-70-80-85-DNF

For Time: 20 Squat Cleans (60% 1RM)
3:27 @ 55#

Notes: Happy with these results.  My previous Power Clean 1RM was 75# on 7 Feb 2010.  My previous Squat Clean 1RM was #85 on 21 Jan 2010.  Wish I had more time to try for a new Squat Clean 1RM.

WOD #113 – 21 January 2010

W/U: group, samson stretch, dynamic stretching

WOD: Squat Clean 1-1-1-1-1-1-1
55-65-70-75-80-85(PR)

10 Rounds
30 seconds Walballs, 20/16 lbs (scaled to 8#)
30 seconds KB Swing, 1.5/1 pood (scaled to 30# @ shoulder height)

total reps = ? something over 120 (got at least 12 KB swings per round), Paleo diet Day #12

WOD #69 – 5 November 2009

W/U: row 500, 5 min hang power clean, 5 min, hang squat clean, 5 min squat clean)

WOD: AMRAP in 15 minutes of:
5 Squat Clean, 135/95 lbs (scaled to 55#)
15 Situps

rnds = 8

WOD #27 – 7 August 2009

W/U: 3x (10 OHS, 10 SPT, 10 hip ext, 10 sit ups, 10 pull ups, 10 push ups)

WOD: 4 Rounds for time
9 Box Jump, 30/24 in (scaled 5 x 45# plates)
6 Squat Clean, 135/95 lbs (scaled to 45#)
3 HSPU (scaled to knees off box)

time = 7:01

Next time try 20″ box, 50# squat clean