Wednesday 23.9: ML @ Crossfit Kehä

Wednesday. Squat clean triples (up to 105kg). Pair wod Chipper. Amrap 24min.

We met with a bunch of guys and gals at Crossfit Kehä, Toni's Box. Agenda was to start with banging some barbell, then hit a workout together as teams and finally put sports aside, get some lunch and start planning the main focus areas for the rest of the year and plan the beginning of the year at work. There were five of us who area leading our unit.

Oly.

• Squat clean triples (singles from ground)
• Barbell @ 80, 85, 90, 95, 100, 105kg

I needed to get my hands on something heavy. Can't much drop a barbell at home so that usually prevents me to go to max loads because if there's a small chance of failing a clean for example  I wouldn't probably attempt that lift. So there was some pent-up demand for barbell dropping and this time it transformed to squat clean triples. To get the most out of this one, I took those triples as singles. Dropped the bar after every rep, and completed triples like this.

ML Chipper / Pair workout. Result, 1 round + 3 devils press

• Amrap 24 minutes
• 50 cal bike erg (25/25 cals at the same time)
• 50 double dumbbell devils press @ 17.5kg
• 50 double dumbbell box step overs @ 17.5kg
• 50 cal bike erg (25/25 cals at the same time)
• 50 shoulder-to-overhead @ 50kg
• 50 toes-to-bar's
• 50 cal bike erg (25/25 cals at the same time)
• 50 front squat @ 50kg
• 50 handstand push-ups
  

This was from Toni's pen. We attacked this one as a pair. He estimated this time-wise quite on point as we just finished one round and biked through 50 cals and 3 devils presses. I usually have a steady pace on this type of workouts and I somehow consider that a strength as well that I can keep on pushing through. Toni on the other hand is known for throwing balls to the wall on the first minute and then trying to stay alive. On his own words he died in the very beginning on this one, after first bike and devils presses :)

Still, it was a great workout in my opinion. Breathing was heavy, shoulders were on fire, so were the legs. Just the way I liked it. After this one the burger for lunch felt deserved.