The Clamp

Monday Nov 13 2017


I want to take a second to congratulate all those that competed this weekend in whatever competition you competed in and congrations to anyone else that did something against others. I honestly had no idea there was a competive excercise competition this weekend and only found out because Betsy said she saw something about cfgb kicking ass on fb. Make sure you tell me about all competitions and dates of them because who know's every once in a while I like to take a ride to cheer some of my athletes on no matter if it's CrossFit related or a Marathon. Long story short is I'm very proud of all of you and really like to hear about upcoming athletic ventures in your lives so I can give you some props right here on the site for stepping out of your comfort zone!  
Have a great Monday!
1.) The Clamp
12 minute AMRAP
5 Handstand Push ups
30 Double Unders
15 Power Snatch 75/55lb
rest 15 seconds 
2.) 5 Front Squat @ approx 80% every 3 minutes for 3 rounds
*3.) Split Jerk @ approx 80% 3 reps every 3 minutes for 5 rounds
note: use blocks and drop each rep and reset promptly for the 3 reps
*4.) Start each round with a 50m Dumbbel Overhead Walk 50/30lb
21-15-9 Dumbbell Thrusters 50/30lb
*5.) 25-20-15-10-5
GHD Sit-ups
5-4-3-2-1
Strict Muscle Ups
note: if you have the strict mu down add a medicine ball. start light

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150 fs, ^125 sj
6 rounds RX weight snatches
1 abmat HSPU and 🐧 100# FS
6+10DU (subbed 65# p cl)
1ab mat FS 110#
3 + 3 DU. 2 ab mat HSPU
115# FS
3rds + 10 DU
FS felt like a bag of dog vomit.
4 + 5 PS
FS 205#
First 15 snatches ub was a bad idea. Fs @ 180
3 rds + 5 snatch @ 65#
(penguins, 2 ab mats). Super light FS to test hamstring.
155# BS instead of FS
4+2 hspu 215 split jerk 205
I hate rest days.
7 + 5 hspu
4-5? sub reg PUs for HSPU
160#FS
Feeling better back and shoulder
4 + 2 hspu's
205# FS
3 + DUs (HSPU from box, DUs for 1 min cap)
FS 115#
FS: 235#
3 + 11 snatches.* (1 ab mat)
>205 FS EC - ghd’s and ring pull ups.
Easing back into fitness
1000 m row & 95 cals on Assult bike before baby started crying 🙃
3+ 2 snatch
55# HSPU from Box
4 + 5hspu (2ab mats, sub 4cal bike for du)
FS 100#
3 + 14 DUs rx
FS emom 125#🤢
5+16 DU RX
FS 165#, GHDs/weighted strict PU, SJ 120#, DB thrusters and walks
4 + 5 HSPU RX • 145# FS
Happy Monday 💥
3 + 8 Snatches
Ate like crap this weekend and i could feel it. Back on track! HSPU were 2 mats, and didn't chuck the jump rope across the room on DU's! (success!) Jerk 105#, FS 125 x 2, 135# x 1 (don't know max?), + GHD situps and ring muscle up work.
5 + 5 hspu
^ 255# FS
Chemistry Class
3 rds + 5 snatch. 25# plt+ab mat. Rx snatches. 115 fs
4rds plus 1 hspu
110# front squats. Need a new 1rm.
6 + 3 HSPU
Accidently did the front squats for EC at 160#. Did them again during class at 155#. 165# SJ. DB EC Adobe
4+8 snatches
165# FS
**DB PU/#65 PCl/SU&PJ, What a modified mess! Shoulder 'pop' @w/up. 😥. BS: 5×5; GBBC: Wk1/D3 (light & technical)
4 rnds, box hspu, jumpin like peng
front squat 135
4 + 5 HSPU @ Rx
255# FS
4 rds + 15 step ups, snatch 30#, push ups instead of HSPU
FS 50#
Front squat at 70% 165#