Monday, August 26, 2013

8/25/13: Clean Sunday

Build up to a heavy single clean
*I built up to 315#, which is the heaviest i've gone without using Olympic lifting shoes. I guess you can call that a PR. I started at 135# and added 10-20# each set until I reached 315#.

Rest 5 Minutes

Then 1 Power Clean + 1 Full clean Every Minute (touch and go) for 12 Minutes @265#

Rest 10-15 Minutes

10 x 200m Rowing Sprints with 45 seconds rest between each interval.
*pace should be your first 200m of your 1000m pace, or faster.


  1. Do you always, and generally suggest doing crossfit wods after strength training and have some completely off days - or doing something lighter - than doing them on seperate days?

    1. I normally do strength training right before doing a CrossFit Workout. Most of the time I will include the same movement as the strength training but not always. Sometimes I like to mix it up and do strength training after the CrossFit workout. I rarely take off days and would rather do something light such as slow pace rowing/biking/running mixed with low intensity gymnastics.

  2. Thank you very much for your reply, appreciate it. Keep up the good work!