12.3.13 "Cliffhanger"

December 02, 2013
Gina and Joanie...5:30am soldiers!!!

Gina and Joanie…5:30am soldiers!!!

Andy...keeps getting better everyday!!!

Andy…keeps getting better everyday!!!

FITNESS

Strength
HBBS
5@60. 5@65, 5@70, 5@75%

“Cliffhanger”
5 rounds
5 Power Cleans (155,105)
3 Muscle ups

Intermediate: sub 2 C2B and 2 Ring Dips for each muscle up
Beginners: sub 3 pullups and 3 dips on box for each muscle up

COMPETITION

Oly
1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean–work up to heaviest possible
–work on keeping feet flat throughout the entire lift, jump through the heels

Strength
HBBS
5@60. 5@65, 5@70, 5@75%

Metcon
“Cliffhanger”
5 rounds
5 Power Cleans (185,125)
3 Muscle ups

EXTRA CREDIT
1a. 3×10 Strict T2B
1b. 3 x Max Effort Ring L-Sits
Superset a and b

Comments

comments

About the Author
  1. Josh.O Reply

    OLY- Clean complex 135, 165, 175, 185, 195, 205, 215 (failed twice but did it on my third try), 225 (Hit it on my first attempt)

    Doing the metcon with the PM class

    • Josh.O Reply

      HBBS-180, 195, 210, 220

      Metcon– 7:06RX (185#)

  2. Danielle campbell Reply

    OLY-115# 125#135#145# 10 more # since last week! attempted 150# PR’d my p.clean! Failed the rest HBBS. 150#160#175#185# Metcon- 6:37 125# jumping ring m.u. 3×10 Ttb L-sit .20-.20-.27

  3. Almen Reply

    HBBS- 170, 185, 200, 215
    Cliffhanger- 14:47 Rx
    + Extra Credit

  4. Tyler white Reply

    OLY-Clean complex #95 #135#165#175 ,Did 180 failed on last full clean squat
    HBBS-#165#185#185#205

    “Cliffhanger” -7:05 Intermediate
    #155
    c2B-2×3
    RD-2×3

    2.5 mile run

    • jj Reply

      awesome tyler!!! Youve been kiiling it

  5. jj Reply

    OLY- 95#, 115#, 135#145#, 150#
    HBBS 150#160#175#185#
    “Cliffhanger”- 7:18 – 125#, 3 Bar Muscle Ups…kinda rode the struggle bus today

  6. Big Sexy Reply

    COMPETITION
    Oly
    1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean– 135, 155, 175, 185, 205, 215, failed 225#
    HBBS
    5@205. 5@225, 5@245, 5@255

    “Cliffhanger” – 6:14 (185#, Bar MU)

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