June 23, 2010

WOD: Test Clean 1RM and Elizabeth

This is a late posting for Monday 6/21/2010's WOD. Details can be found on the CFR (CrossFit Rockwall) blog. My workout was:

  • CF Warm-up + 400m run
  • Test for Clean (full squat clean) 1-Rep Max
Elizabeth: 21-15-9 reps for time of:
  • Cleans @ 50% 1RM
  • Ring Dips

New Clean max is 76kg, approx. 3kg over my body weight at present. Pretty happy with it!

Elizabeth took 19:21. Doing the cleans following the 1RM test was rough for the first round, and ring dips are a challenge. However, I made it through all of the ring dips without scaling!

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