Congrats to Rick for completing the first 2x BW back squat, as he squatted 405lbs on Saturday at 195lbs bodyweight. Also, a shout out to Sean adding 25lbs to his back squat max hitting 375lbs. Looks like there is the potential for a handful of double bodyweight back squats at CFA in 2013! Who will be next?!
Strength/Skill Development
Clean & Jerk: 15 minute to heavy single
WOD
30 power clean to overhead
For time!
Use 70-80% of a multi-rep max for push-press or push jerk NTE 135/95lbs (~60-70% of today’s best C&J)
This workout was last completed on 121013.
Cash-out
Partner 2k row (switch every 500m) Complete 45s side plank/side while off rower
Post best C&J, time & load with any notes on previous efforts.
375lbs.
CFA is full of AWESOME men
Congrats to Rick and Sean!!!
Big time.
Awesome job guys!
Name C&J Time Load Last
Jen M 4:59 65
Denise 3:58 75
Ward 3:53 115
John F 4:32 135
Susie 3:55 65
Will 3:31 135
Rustan 4:59 135
Tom 3:36 135
John K 4:40 95
Eva H 2:55 75
Roderick 3:15 135
Peter 175 3:50 115 6:26@115
Robert 165 4:03 115
Sarah D 110 2:37 65 (20SqCln)
Phil B 125 3:30 75
Seth 185×1 3:17 115
Jana 105×1 4:30 65
Sam 135 4:19 95
Jason 145 4:39 105
Jessica 85 3:52 55
KK 155 3:12 95
Mado 110 3:57 65
Trish 105 3:41 65
Rando 3:40 135
Tina 125 5:04 85
Joel 200 3:36 rx’d (30s PR)
Jess T 105 3:22 65
Tarah 75 3:33 65
Dan F 190 3:59 135 (5:45-2011)
Anthony 195 3:08 115 4:12/115-1:04
Matt W 195 5:05 135
Robert 185 4:24 135
Shankle 95 5:33 65
Kirk 155 4:18 95
Beth 100 3:55 70
Ginna 100 3:10 65
Brooke 120 4:01 95 4:10/95
Last Grace time/weight was 5:29/80. Baby steps!