May 19, 2013
May 21, 2013
Tuesday, 5/21/13

2 x 6 Squat-to-BootStrapper, 6 Bird Dog Push-Ups, 6 Single Leg Floor Touch/leg, 6 Reverse Hand Push-Ups on the wall; then,
30sec/side Band Resisted Lat/Tri Stretch

Prep Sets:
3 x 1 Hang Power Hi-Pull + 1 Hang Power Clean + 1 Hang Squat Clean
(1st set = bar, 2nd & 3rd set = light weight, no more than 50% of max)

Work Sets:
1 x 3 Clean (triple, @ 60%);
2 x 2 Clean (doubles, @70%); and,
4 x 1 Clean (singles, @ 75-85%)

15-12-9 Front Squats (M=155/W=113)* and 30-24-18 Spider Planks
* Bar cleaned from the floor; scale weight to M=125 or 95, W=93 or 73)



  1. Dave Eckmann says:

    Worked up to 155# on the squat cleans. Attempted the metcon at the same weight, but it was just a little too much to carry all the way through. After the first set, I dropped to 135# and finished in 5:21.

  2. Steph says:

    Compared to Sunday’s squat fest, this was lighter in weight and lower in reps, but I felt equally destroyed in the middle of it. Gotta love CrossFit!

    Used 115 but hip flexors and core were gone by the second round that I couldn’t get under the bar for the clean, which resulted in some ugly cleans. Damn those spider planks! Did the rounds of 15 and 9 unbroken, broke once on the rounds of 12 after rep 5, and then decided it wasn’t worth having to clean that again so just pushed through. Definitely thought about dropping weight after 15, but glad I stuck with it.

    Yay for squats!

  3. Finny says:

    Worked up to #125 on the cleans

    I’m super impressed with the apparent ease with which people plowed through the WOD in the 6am class…

    I suffered through 125, first set unbroken and last two sets with a break at 6 and 6 respectively.

  4. Tom Brose says:

    Did this one Wednesday. Chris gave me a good pointer on the cleans.

    Front squat metcon @ 155 burned. Hit 15 unbroken, but the Spider planks took a toll. finished in 6:35.