CFDC
Skill work: Handstand push-ups 3 x 3
45# bumper plates and 2 Ab-mats, 45# bumper plates and 1 Ab-mat, negatives with 45# bumper plates
Barbell complex: 8 x 2 power cleans/1 hang squat clean/1 thruster/1 jerk
115, 135, 145, 155, 165, 175, 185(f), 185(f)
Notes: Really surprised myself with this one. Everyone seems to think that HSPUs will be a part of this week's Open workout, so we dedicated some time at the beginning of class to practicing them. I had worked them yesterday, so Chris advised me to work on a few sets, including one set of negatives at the end. We also worked one set where we got into a handstand hold and then began touching hand-to-shoulder, which apparently mimics the feeling of walking on your hands. I wasn't really sure what to expect heading into the barbell complex. I had worked out pretty hard the last three days and still had remaining fatigue/soreness from Open workout 12.4. I was surprised when I kept moving up in weight. Power cleans felt effortless, even at 185#. It was difficult standing up from the hang squat clean, and even more difficult performing a thruster immediately afterward. I failed my first set at 185# on the hang squat clean and the second set at 185# on the thruster. Still, this is major weight for me and a huge step in the right direction. It's neat to be seeing gains in strength when I haven't been directly focusing on it. I guess CrossFit works.
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