Potomac 0530 – Power Cleans, KB Swings, Ring Dips

10Nov11

Environment vs. Willpower
We need Dungeon Masters for the real world
How to Bounce Back from a Big Mistake
———————
Pre-WOD
redline

6 rounds
3 power snatch – rounds 1-4 at 12#, rounds 5-6 at 35#
3 strict toes to bar
3 games-standard pushups (3 rounds)
3 good mornings (3 rounds) – rounds 1-2 at 12#, round 3 at 35#

WOD
Power Cleans
35(2) – 55(2) – 65(2)
85 (2-2-2-2)
95 (2-2-2-2)
100 (2-2-2)
Confident at all weights. Really excited that I didn’t lose that much strength during my vacay from heavy CrossFit work.

21-15-9 35# KB swings (all unbroken)
15-12-9 ring dips, minimal jump
4:08
Can confidently go up in weight on the KB swings. Lost nothing here.
Ring dips – need work. Have to focus on keeping the elbows closer to the body. I seem to be doing most of them bulgarian. This can’t be helping my shoulder.

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