Workout hard, play hard?
VOLUME
A – 1 Power Clean + 1 Hang Power Clean EMOM 6 x 2 (70%)
B – Back Squat 3 x 5 (55%)
TECHNIQUE
Every minute on the minute for 12 minutes:
1 Power clean, 1 Hang power clean, 1 Jerk (chained)
5 Rounds for time of: (12 min cap)
10 Chest-to-Bar Pull-ups
15 Wall Balls (20/14)
20 Box Jumps (20/16)
Post load and time to comments.
This time last year… we did a 12 minute CTB Cindy!
And the Award Goes To…
-Jonny Vu
On Saturday night, we celebrated a great 2012 year and handed out our first annual awards. The nominees and winners were all voted on by you, the CrossFit Chicago community. Congrats again to all:
Front Desk Hunter: Caitlin, Jeff (Winner), and Mo
Most Accessorized: AlexN, JenK, JonnyV, StephP, TerryL (Winner)
Most Appropriate Moniker: BrookeB, RichG (Winner), ScottR
Most Fashionable: AnthonyD (Winner), AlexN, JoeP, JenK, TonyM, Tenisha
Most Likely to Dance: JK, SaraC, StephP (Winner)
Most Likely to Cheat: JK, Rudy, ScottR (Winner)
3x WODs/day: AlexN (Winner), AnthonyD, BrettR, BryceW, ErinC
Biggest Grunt: DinaD, KurtJ (Winner), ScottR
Most Likely to be Late: CarrieH, JoyB, GlenO, WillF, Woody (Winner)
Sweat Pool: AdamC, DaneS, CarloF, CamL, JK, ErinC, JohnTo, JoeP (Winner), Noon Kevin
Social Media Extraordinaire: AlexN, AliG, BrettR, JonnyV, ScottR, SusanH (Winner)
Lingers after classes BrianC (Winner), MathiasD, JoeP
No Purpose Blog Poster: JoeP (Winner), MegR, ScottR
Bathroom Breaks: AliG, FranL, DannyC, SaraC, TerryL, GinaP, JennK (Winner)
Coach calling you out for BS: Bryce, Kelly (Winner), Rudy
Coach with the hardest Warm-up: AlexN, AdamC, KurtJ, Kelly, Randy (Winner)
Coach you most want to beat: Bryce (Winner), Alex, Kelly
Community: BrianC (Winner), DaneS, JonnyV
Most Improved: ElizabethP, MJ, Kacey, JoeP, DaneS (Winner), 6am Brian, MelissaS, KateM, JeanJ
Outstanding Athlete: AnthonyD, BrettR, KellyJ, RichG, ErinC, AlexN (Winner)
Outstanding Coach: Bryce (Winner), Kelly, Rudy
If you did not pick up your award on Saturday night, they’ll be at the front desk for you.
I’d like to thank my wife, my son, my co-workers and my clients for always calling or needing something just as I am working out the door to go to class. You don’t need anything at 11:30 but there is always an emergency at 11:45. This is too much, the countless burpees have been award enough. I promised….sniff..sniff…I promised I wouldn’t cry.
My “New Coke” trick worked like a charm. Changed my moniker for a couple of weeks and the public cried out for my old one.
(I suppose I just dated myself again, for those of you who weren’t alive when New Coke came out just read the wikipedia article)
EMOM, 6 x 2 reps: power clean + hang power clean @ 185# x 3 sets, 215# x 3 sets. kept these light but right
Back Squat, 3 x 5 reps @ 185# x 1 set, 205# x 2 sets. need to get into yoga this week to get my hips back in the right groove
Conditioning:
5 rounds:
10 c2b pullups
15 wall ball @ 30#
20 box jump @ 20″
TIME – 6:54. all unbroken
first 10 box jumps were rough after the wall balls but by the end the legs loosen up. legs kinda feel like jello but glad i went heavy on the wb’s
Accessory
1 x super band pull apart series (15 reps each movement) w/black band
3 x 10 reps, gh raises, 1 min rest
Power Clean & Hang Power Clean 70%ish 6×2 @ 170, a little light this AM
Back Squat 55% 3×5 @ 175
Metcon: 8:38
Scaled CTB to 6reps, wall balls unbroken, broke up box jumps as needed
Pull ups are getting much better for me
Thanks for posting the winners. Congrats to all. Maybe JoeP can give us his version of an acceptance speech for each, 50 word limit for each. It would brighten up this dreary Monday.
Volume – Deload Week
A – Pwr Cln + Hng Pwr Clean, 6×2 @ #185
B – Back Squat, 3×5 @ #195
Metcon, Rx’d: 6:30
Unbroken.
A – PC + HC, 6×2 @165#
B – BS, 3×5 @175#
Conditioning Rx – 11:02
Ugh. Moved slowly today, Box Jumps were particularly terrible. Moving on.
Volume
A – Pwr Cln + Hng Pwr Clean, 6×2 @ #155
B – Back Squat, 3×5 @ #195
Metcon:
Subbed ring rows for CTB, 200m row for BJs, and 20# WB for 20# WB.
10:50
Complex: Started at 75 and worked up to 95. Was nervous about the weight initially and realized I needed to move up. Previous 1RM for cleans is 105, so I am hoping this means my 1RM has gone up :)
Used bands, everything else Rx, 10:58.
Volume
EMOM 1 pc, 1 hpc, for 6 min. @ 205
Squat: 3×5 @ 195
Metcon:
Scaled to 5 CTB per round
11:45
Congratulations Tony on your much deserved win. Boo to Jop P on your Sweat Pool win. I would go head to head with you in a sweat off any day, and twice on Sundays.
Nice work today by Matt J.
I wanted to thank the volunteers for the Oly Meet and to Mathias and AlisonG for helping out with the awards on Saturday. All your help doesn’t go unnoticed.
No more Sunday Funday. Felt rough.
135# on the emom, getting better at getting my elbow through.
14:01 on the WOD. Felt awful.
Also, Progenex will be at CrossFit Chicago this Wednesday at 6pm for product samples and to answer any questions you may have about their products.
@ Kitty
While I would really enjoy doing something like that, I do not have the time today.
Couple of notes from the party:
1) Ervin, I have never met you, but your chili was absolutely amazing… I hate corn in my chili and I had two full bowls of yours after eating some of everyone else’s as well. Please feel free to make food and bring in randomly.
2) Same goes for whomever made that ginger-snap thing in the big glass dish… holy crap that was good.
3) This is my favorite picture of the night: http://www.flickr.com/photos/25578700@N08/8419646525/in/photostream/lightbox/
4) Jonny and Bryce did a hell of a job with the awards, it was really fun.
5) Dane winning Most Improved was probably my favorite part of the award ceremony. The amount of dedication he has put in to achieve his goals is impressive.
6) I know that I would personally really enjoy watching a throwdown with all the nominees for Outstanding Athlete of the Year, I think it would easily validate them being chosen and give us all something to aspire to train towards.
7) This blog post and all others are dedicated to Rachel FIsher, who I know deep down, secretly loves them.
Technique: PC, PC hang, Jerk EMOM for 12 minutes
115# x 4, 125# x 4, 135# x 4
Felt good. Should have gone 135# all the way.
Metcon:
Pull Ups with orange band that broke, then when grey. Felt pop in shoulder that scared the SH$t out of me, but not injured.
Wall balls and box jumps were Rx.
12:05 The good feelings I had during the technique portion quickly dissipated. Out of gas around 4th round. It’s definitely Monday.
Congrats to all the award winners this weekend. Sorry I missed out on all the good times. Congrats to Dane on a job well done.
@JoeP- I’m pretty sure my inclusion in “Outstanding Athlete” finalists was a result of vote tampering. I’m not accusing anyone specifically, JOEP, but I politely decline a “WOD-off” vs Alex, Brett Raz, Erin, Kelly, and Anthony. Of course if the WOD is to be performed on a hockey rink then I’m in. (I’m thinking 5 rounds for time- 10 laps, 10 slap shots, 10 body checks)
@JoeP, disappointed you don’t have time for 1000 words today (20 awards x 50 words/winner), so maybe a realistic goal is one award winner per day for the next 20 days!? In any case, thanks for the Cliff Notes version. (PS: Do Cliff Notes exist anymore?)
Complex: 125#…first time doing jerks since my elbow surgery and it held up ok…really need to work on my hang clean which was the weakest part in this complex.
WOD: orange band…DNF Pretty depressing day after a brief uplift last week. Good news is I’m not traveling at all this week so I’ll get 3 solid CF days in and hope to make some progress.
Good to get some work in with the 7am crew…trying to make this my new home when I can since evenings may be tied up soon with the new baby!
@Kitty
yes, Cliff Notes are still around; but Sparknotes (online) are the go-to for students. Both help high school students perfect their plagiarism skills
Technique complex: 65-70-75, probably should’ve gone up a tad heavier. I think my 1 rep is around 85 though.
WOD: used red/black band for PU, 16″ bj, 12# wb. By the 4th and 5th round of box jumps my legs were jello. I did step downs, which takes me the same amount of time as jumping down. Need to learn how to string those together. This workout definitely was tough, glad the time cap got lengthened or else I would’ve dnf’ed.
TIME: 13:13.
@ Joe P,
By accepting the award of useless posting sat night, you took on a very unique, yet rewarding job. That of entertaining the people so that we may remain happy and joyous as we progress through our otherwise mundane lives.
So, step up to the plate son. And remember, with great power comes great responsibility.
@No Moniker
remember: “It doesnt matter who votes, it matters who counts the votes” (Stalin)
Technique. 120#. I felt more confident on the Jerks.
Metcon 14.01. ring rows for Pullups all else RX.
@ The Malvern Spa (Not the Best Place to Workout)
Bench Press
I have no idea how much weight I was doing, it was all in kg and I didn’t have anything to write to weights down on but I followed the rep scheme.
1×5, 1×3, 1×2
Pullups
Again, not a good idea of the weight
1×5, 1×3, 1×2, 1×8 w/ plates
Annie
50-40-30-20-10
DUs
Situps
7:59
Not the best set up to do this workout but I was limited. This is 1:30 off my PR because of logistics and moving around people
Post:
5k Row
21:00…I think the erg was broken…was pulling hard and getting about 1:50/500m…no way, I’m calling bullshit and going to the pool.
Cheers.
Volume Today
EMOM Power Clean + Hang Clean
165×3 then 175×3
Back squat
5×5 @ 135#
First time back squatting in a very long time so I kept the reps light and focused on technique. Did 2 extra sets for technique purposes and being comfortable under the bar.
Metcon
5 rds
10 pull-ups – orange
15 squat jumps – 45# bar racked
20 20″ box jumps
~12:10
Box jumps were challenging after the squat jumps.
Post – 1 hour of shoulder rehab and mobility.
Hold on there Casanova – this is clearly the best pic of the night
http://www.flickr.com/photos/25578700@N08/8419651295/in/photostream/
@Ms. Wani: If by “happy and joyous” you mean angry and nauseated, then we are on the same page.
Also, I look forward to watching BrettRaz pummel Joe Casanova P’s soft and delicate frame.
I didn’t realize how much I look like Joe P from behind.
Classic JoeP.
@ Rachel
I can smell jealousy a mile away, I promise next time I see you to give you an awkwardly long hug (see Steph P and Erin C for references) and free beard rub to make up for not taking a photo with you.
Also, I think it is very flattering that you have fantasies of BRaz and myself in them… so thank you for the afternoon self-esteem boost.
Very entertaining, just classic.
It is now 4:46 and I am 15 minutes from the box….do I go for it or wait til the 6pm class? Should I defend the crown?
EMOM power clean + hang clean @ 165
Back squat 3 X 5 @ 165
Metcon: RX @ 11:04
Had a lot of fun trying out the different chilis, wish I could’ve entered something in too. The awards ceremony was great too.
Cleans: 120#
BS: 120#.
Met: DNF! Continued on to finish at 14:08. Feeling a little sick and low on energy, either way this was a tough workout.
I can’t stop eating crap! Damn son! Fatty fatty 2 by 4 mutha fucker can’t fit thru the front fucking door!
PC/HPC EMOM for 6 min
185-195 the rest of the way
BS
3×5 at 175
WOD
10 CTB
15 WB (20#)
200m row
13:02
@JoeP Im glad you enjoyed my chili even though there was corn in it, you probably ate the chili because of the bacon, I put a ton of it in there. Bacon > corn…. Ive been experimenting with making protein brownies. Dont know if you are into that but Ill bring some in next week.
Went to the 12pm with coach kelly
Really excited to run a 400m run outside with this warm weather!
Technique
Emom for 12 min
1 pc, 1hpc, 1 jerk
95-95-95-
125-125-125-125-
135-135-135-135-125-125
Powercleans felt pretty good, bumped back down to 125 bc jerk is a newer movement for me and I wasnt exactly doing a full jerk.
Metcon:
5 Rounds for time of: (12 min cap) DNF (13:33)
10 Chest-to-Bar Pull-ups
15 Wall Balls
20 Box Jumps
Should have taken Coach kellys advice and scaling down the ctob, mine were inconsistant after the first round and it was taking too much time…
Post
3×60 seconds planks
3×8 good mornings
Lots of sweating…
Met Rudy for the first time!
Technique 55#
Metcon modified 13:50
Best part: catching up w Christina and Devin.
Randy’s 4pm Volume Crew
A – Power Clean + Hang Power Clean EMOM 6×2 (205)
B – Back Squat 3×5 (205)
One breath sets in around 7 seconds. Want to be able to get 5 in 5 seconds on these.
Conditioning (CTB/20# MB/20″ Box)
7:42
Broke the CTB’s on the last two sets. Good push trying to beat Erin on this one.
A. PC+HPC@85
B. BS@105
Metcon rx ~ 10:33
Fun watching Bryce and Erin lap everyone :)
A1) Power Clean + Hang Power EMOM 6×2 @ 185#
B1) Back Squat 3×5 @ 205#
Metcon Rxd—7:28. A couple quick breaks on the box jumps, and last set of pullups 7-1-1-1. Rest unbroken.
D1) 3×12 Good Mornings @ 165#
D2) 3x:60 planks
E1) 1×12.5# and then 2×10# dane grip roller. Grip strength a weakness for me so been trying to hit this up 2-3 times a week post wod.
E2) 3×10 reverse hyper @ 160#. Lower back a weakness so same thing.
F1) 10 min airdyne–197 cals.
Technique: complex up to 105lbs. I felt like I could have gone heavier. 5 lb PR on jerk :)
WOD:
10 pull ups (orange/red)
15 WB 8# (I totally sucked at this)
20 box jumps (16 ” box)
14:24
Sorry to have missed the party along with the Oly lifts on Saturday. Family event trumped CFC that night. Although I managed to get some drinking in.
Technique:
Worked to 160 for the last two rounds of PC/HPC/JERK complex. Last round went really well as I failed a HPC on round 11.
MetCon:
14:42
Never heard “time” called til we hit the 15min mark instead of the 12min as posted above, which was good because this took some work. Started with CTB and had to quickly switch to regular PUs. I hit Friday’s WOD yesterday and was dying up on the bar.
Classic.
Rough Monday. I could smell the booze in my sweat.
Technique: Still pissed I failed a 175# jerk on Saturday morning after completing the clean, so I decided to do the 3 step C&J complex.
12 Rounds EMOM: 1 PC, 1 HPC, 1 Jerk
145# 6x – 150# 4x – 155# 2x
This felt okay. Jerks got better as the rounds went on, but I still didn’t get low under the bar. Was pretty tired after round 12 and never really recovered pre-metcon.
Metcon Rx’ed: 11:29
Slowest Box Jumps ever. CTB and wall balls were ok, but my box jumps sucked. Zero spring in my legs.
PC-HPC 6×2 #165 Nice & easy deload
BS 3×5 #185
Metcon Rx 14:16
CTBs broke down early, was doing 1-3 at a time after the first 10 were unbroken. Stepped up quite a few box jumps just to keep moving. All wallballs unbroken.
Globo Gold’s Gym (St Petersburg)
Pre: 1k row
Strength :
A 6×2 power/hang clean @ 135
B 3×5 Back Squat @ 135
-did the oly lifts in the corner, no drops, and couldn’t use chalk. Lots of rules!
No metcon
-actually what’s a good mod for wall balls?
Post:1k row
@joep: congrats on your award !
Rough day.
A1. EMOM 1 Power clean + 1 Hang Clean @ #55 DB
3×5 Back Squats @ #205
B1. Metcon Rx’d (holy crap this was rough)
12:59
Post: 4×45 sec plank holds
4 wrist roll ups one forward and one back wards @ #5
This was the 2nd worst I’ve felt after a workout, mentally that is. The 1st being the post-paleo challenge Fran workout when I walked out thinking I was never coming back. This one was more of a built-up anticipation of crushing this workout only to be humbled and dead after 3 rds. I literally sat down on a nearby bench and was gonna quit, first time I ever would have done that. Then Caitlin gave me a push and I figured I had to at least finish. Overall this was just a fail on my metabolic conditioning and my lungs are still bleeding and I am coughing up a kidney or something. Does anyone know how to diagnose exercise induced asthma? Pretty sure I have that, anything over 8 minutes and I’m dead.
EMOM C/HC/J: 165#x4, 175#x2, 185#x3, 195#x3
Did push jerk up to 185#, then split jerk. Felt great.
Metcon Rx: 11:02
CTB are a total weakness and caught up to me in the 4th rd. But this was all about the lungs as mentioned above. I am definitely more motivated now to get back in it, as this is really only my 4th workout back from being deathly ill so I guess that’s what I need to remember.
@Molik — a decent mod for wall balls are dumbbell thrusters (I typically go with #20 DB each hand).
Technique: worked up to 115# for the last 6 rounds of the complex.
Metcon: 14:02, I think. Subbed regular pull ups for CTB’s. This was brutal for me!! Still working on getting the endurance piece back.
A) PC/HPC @ 105# (Trying to fix my clean technique, so I went a little lighter)
B) BS @ 115#
Metcon: 13:59 RX’d
Killer metcon after getting used to slightly shorter ones.
holy hell that was a brutal workout!
Technique: stayed steady at 135#. First time testing the shoulder with the jerks. It felt really good and I’m ready to keep increasing the weight.
WOD Rxed–DNF. Ego obliberated! Was 7 box jumps and 10CTB from finishing. I lost steam physically after round 3 and was beaten mentally by round 4. I must have taken like 3-4 20 second breaks to catch my wind….pathetic! CTBs were actually fine, WBs were mediocre/sucky, and box jumps were f’in terrible. Note to self, don’t eat meat filled lasagna 3 hours before workout! I didn’t meet Mr. Pukie, but Radin pretty much summed up how I looked after this one…”Dude, do I need to call you a cab?” hahahaha…awesome. Tomorrow is another day!
Randy, way to handle that huge class buddy. That was a model of efficiency.
EMOM power clean + hang clean @ 95#
Back squat 3 X 5 @ 105#
Metcon: RX @ 12:06
Post: 3×60 sec planks, 3×8 GM’s @ 45#
post-flu and still not feeling the love for these metcons. I went to a very dark place during the 4th round of WB’s. Sweat angel on the floor for about 5 mins after this one.
How could I forget… first time stringing 10 CTB pull-ups together…ever! Very exciting. There is hope for me yet.
Volume Work today
Cleans @ 135
Back Squat @ 125
Metcon RX – DNF
Felt a bit of a pain in my ankle that really slowed down the box jumps. Really just suck at WB. Might be time to drop weight on them a bit til I can build myself back up.. just so I can keep moving instead of taking so many breaks
EMOM Complex – worked up to 145# with my main focus on speed through the bar and split jerk landing.
Metcon Rx – 12:27. Brutal, a true cardio workout.
Clean complex at 105 (x6), 115 (x5), 125 (x1). Need to get that full extension out of the pull. Using too much arm.
Met con at 14:35ish. Pull-ups unbanded for two sets. Then black and red. A little surprised that I couldn’t do more unbanded. Happy to beat the clock on this one though. That was an honest nights work.
Post: i’s, y’s, and t’s to improve that upper back strength and straighten out my hunched shoulders.
Actually felt pretty good after this workout considering I had zero sum energy after work and very nearly talked myself into skipping out.
Technique: worked with 55#(?) I think to really focus on form. Haven’t done a lot of Olympic lifting as of late. Sweaty by round 12 but felt strong throughout.
Metcon: 11:34
Used orange and red band for PU (improvement as I always worked with white before!), 8# WB and 16″ box.
Felt strongest during WB; Kelly’s tips were extremely helpful! I usually dread WBs.
Clean complex @125#.
WOD:12:45 (black banded pull-ups and 18# wall ball)
Was able to string together 15 double unders before class. First time ever. Thanks for the tips JK.
4pm volume day
PC/HPC @ 145 moved well
Back squat deload at 135
Metcon
1 Bryce + 2/3 Erin. Damn, they’re fast
12:44
Not my best day, no focus but very glad to get in some work.
Holiday party was a blast and thanks Rudy for hosting
Volume
PC/HPC at 130#
Back Squats at 135#
Metcon:
10:19 Rx
C2Bs were not great after round 1. Knowing that those would slow me down, I had a goal to do all WBs and BJs unbroken, which I did until the 13th WB of round 5…ugh!
Post:
Death By Pushups with Joe P and Kacey for 10 minutes (add a pushup each minute)
3×45 Plank holds
10x 30sec on; 30 seconds off on the rower with AdamC and Steph
A – 1 Power Clean + 1 Hang Power Clean EMOM 6×2 @195
B – Back Squat 3×5 @245
Metcon Rx’d @10:28 pitiful. Everything after the third round felt terrible for me on this. I did games standard box jumps, but only because it allowed me to breathe.
Post wod 4×12 reverse hypers @160
Then 20rds: 30sec on/30sec off on the C2. Pulled 3161 total meters at a 354watt avg.
Hosh posh.
A – 1 Power clean, 1 hang power clean EMOM6 @225
B – Snatch grip DL 3×3@315 with wraps
@Rudy- haha! Hosh posh… DO TODAY’S METCON!!!
Did technique today- started @ 115# as I didn’t get more than 1-2 warm up sets… worked my way up to 135# and did the last 6 rounds at that weight. Jerks are still wobbly as I’m not getting low enough fast enough. Cleans easy peasy.
Metcon RX @ 9:00.
First 4 rounds unbroken and decent pace- just fell off mentally and let my heavy breathing get the best of me and broke everything on the last set… 6/4 on PU, 8-3-4 on WB and 10-10 on BJ. That last round took more than 2 minutes I think. Mental battle lost which is frustrating when I started solid… oh well. High rep, yes 15 is high for me, is a weakness for sure of mine. Noted!
Post @ Northwestern helping train their women’s ultimate team in how to lift/CF for their cross training. Then 45 minutes of throwing and sprinting/throwing intervals. It was rough! it’s been about 4 months since my season ended and man has my running/sprinting fallen way off. Explains probably why the metcon today ended poorly. Conditioning galore in the future!
Emom – 85, 85, 90,90,90,90
Back squat -90
Wod – 10# wb, pull ups (no band) 16 box
13:22
10 pullups
15 goblet squats 35#
30 box jumps, big ass tire
11:41
Bonus: Got to watch Gina P do CTB.
12 min EMOM
1 Power clean, 1 Hang power clean, 1 Jerk
7 rounds at 125#
5 rounds at 145#
10 CTBs
15 wall balls 14#
20 box jumps 20″
DNF at the 15 min cap
4 rounds + 8 jumps
unofficial time: 15:17
4pm yesterday with Randy the gang – and yes you lived up to your tough warm up award
EMOM
115-115-125-125
Worked on staying tigher in my lats, no rounding of my shoulders, thanks for the cues randy
Metcon 8:03
Just missed sub 8, my lungs were on fire, like Fran-ish. Definitely tried to beat Bryce but he picked up his wall ball on the last round and that was it.
All unbroken, except for the stupid last set of wall balls, did 7-8. Wanted to go all unbroken. Short breaks before the box jumps and pull ups to try and make sure I could stay on the bar and not stop jumping! Way tougher than it looked on paper.
Back at CFC after a week off due to a fluke hand injury. Ugh! But no broken bones :)
Back Squat – 5×5 @ 125#
4 rounds of 500 meter row with 2 min rest in between. Kept it around 2:06 each round because I couldn’t pull like I’m used to.
3×20 alternating leg pistols
3×1 min plank holds
3×20 reps GHD back extensions
Technique
12 rnds EMOM
PC/HPC/Jerks @ 90#
Trying to be faster and explosive with the split jerk, it’s coming along.
WOD
10 pull ups (orange/black)
15 WB (12#)
20 box jumps (16″)
14:34
This was a lung burner for me, thanks to Katie and Mandie for the push it really helped on that last round.
A – 1 Power Clean + 1 Hang Power Clean EMOM 6×2 @ 95
B – Back Squat 3×5 @ 95
Coached the previous class and didn’t have time to mobilize or even warm up so was feeling really stiff.
Metcon: 10:44
Scaled to 5 CTBs, which actually felt ok, was down to singles the last 2 rounds though. Need to challenge myself to do more than 5 in a workout.
EMOM Power Clean Hang Clean x2 – 6 rnds @ 85#
3×5 Back Squat @ 55% 85#
Metcon: 10:59
Couldn’t really breathe bc I was sick-
Need to work on CTB- did regular pull ups