Friday, February 17th

16
Feb

Friday, February 17th

Strength

Back Squat
3 x 5

Conditioning

Open Workout 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. Men clean 185 lb. Women clean 125 lb.

Post squat load and reps completed to comments. Compare to 3/21/15.

55 Responses

  1. BAston

    BS: 215#

    WOD: DNF (Failed the first clean and felt my lower back immediately. I dropped the weight but the damage was done. I haven’t felt good since doing Diane last week. Back to the drawing board…. Very frustrating).

    1. BAston

      Already do both, a lot…. But thanks. I’ll be doing my lower back strengthening program that I did a few months back, again.

    2. Good luck with it. Squatting creates a lot of compression on the spine – hanging from a bar may help, even between sets. I have ruptured discs L4, L5 & S1. Aside from training, getting inflammation down has helped me immensely, i.e., ice and advil (600mg every 4-6 hours directly after injury). I used to see the back doctors at HSS every time my back flared until one of them finally told me patients report a lot of success with ice. Bingo – ice is MAGIC. Get one of those huge reusable ice packs! I also use Biofreeze for pain.

  2. BAston

    BS: 215#

    WOD: DNF (Failed the first clean and felt my lower back immediately. I dropped the weight but the damage was done. I haven’t felt good since doing Diane last week. Back to the drawing board…. Very frustrating).

    1. BAston

      Already do both, a lot…. But thanks. I’ll be doing my lower back strengthening program that I did a few months back, again.

    2. Good luck with it. Squatting creates a lot of compression on the spine – hanging from a bar may help, even between sets. I have ruptured discs L4, L5 & S1. Aside from training, getting inflammation down has helped me immensely, i.e., ice and advil (600mg every 4-6 hours directly after injury). I used to see the back doctors at HSS every time my back flared until one of them finally told me patients report a lot of success with ice. Bingo – ice is MAGIC. Get one of those huge reusable ice packs! I also use Biofreeze for pain.

  3. Alice

    15.4: 43 rx

    [when done in 2015 Open, I didn’t have 125# clean, so 3 rx was all I had—looking forward to testing this in another year to see where my clean gets me]

  4. Alice

    15.4: 43 rx

    [when done in 2015 Open, I didn’t have 125# clean, so 3 rx was all I had—looking forward to testing this in another year to see where my clean gets me]

  5. dtm

    Squats: 215

    15.4: 35 w/ 135# squat cleans

    I got a 1 Rx in 2015, I figured work on dialing in cleans versus a few sloppy reps at 155 or 165.

  6. dtm

    Squats: 215

    15.4: 35 w/ 135# squat cleans

    I got a 1 Rx in 2015, I figured work on dialing in cleans versus a few sloppy reps at 155 or 165.

  7. johanna

    BS: 3×5 @175

    15.4: 50 Rx
    all squat cleans
    while I’m happy I improved from last time (27), HSPUs were a disaster today, did mostly singles, and failed 2 cleans. i wish i could do heavy power cleans… can do more next time.

  8. johanna

    BS: 3×5 @175

    15.4: 50 Rx
    all squat cleans
    while I’m happy I improved from last time (27), HSPUs were a disaster today, did mostly singles, and failed 2 cleans. i wish i could do heavy power cleans… can do more next time.

    1. Boom! (Don’t tell Shanna, this $20 was supposed to go to college groceries)

      Congratulations! You have registered for the 2017 Reebok CrossFit Games Open.

      An email with important competition details has been sent to you at [email protected]. Please check your inbox and make sure the message is not in your spam filter.

      Competition Region: North East
      Division: Masters Men (35-39)
      Payment Transaction ID: 4873805099736821104710
      CrossFit ID: 1014826