Thursday, July 14, 2011

11-07-08: Hang power cleans, front squats, presses, SLDLs, and jump squats

Elm City CrossFit WoD for Friday, July 8th, 2011

1min on: 1min off until 20 Rounds completed
  • 1 Hang Power Clean-Front Squat-Press 95# 85#
    • (As Rx'ed: Hang Power Clean, Front Squat to Sotts Press, THEN stand with bar overhead)
  • 2 Stiff legged Deadlift 95# 85#
  • 3 Squat Jumps
Supine bicycle

I was completely unable to do the Rx'ed version of the workout, as I have NO shoulder mobility in terms of the Sotts press. Even with an empty bar I was failing way forward. Maybe it really reflects limited heel/calf flexibility, and an inability to hit the bottom position of the front squat with a vertical-enough spine, but either way, no Sotts press for me. Yet. Unfortunately, I scaled my weight to try to attempt it, and probably should have just stuck with 95# for the modified version. Damn.

Felt pretty good the whole way through, but was totally frustrated when time ran out in the 11th minute just as I was descending into my final squat jump. I had to wait, and rack up, another whole minute just to jump from a squatting position to finish the workout. Lame.

Total time: 12:01

No comments:

Post a Comment