WOD 130917 (Max HBBS/Power Cleans/Cardio)

WOD

Strength
HBBS 7x1, find your 1RM
**It is okay to fail at sets, stay heavy, rest no more less than :90 seconds**

Skills
Clean Warm Up 2x3 each (PVC pipe and 45#)
- Clean Pull
- Muscle Clean
- Front Squat
- Tall Clean
- Hang Squat Clean
- Push Press
- Push Jerk

MetCon
For Time
9 Hang Power Clean + Jerk
20 T2B
10 Ball Slams 30# / KBS 1.5 pood
6 HPC&J
15 T2B
15 Ball Slams/KBS
3 HPC&J
10 T2B
20 Ball Slams

[Geoff]
HBBS
225/225/245/255/265/275/285 PR* (no fails)

MetCon
185# HPC + J
Time 13:40

Had a 4 day rest day because I had to work 4 days in a row at the hospital. Anyone that works 12-hour shifts, knows its super taxing on your body to do a high intensity workout, let alone core/leg oriented movements, and be on your A game for your shift. That being said, I felt rested but not as flexible as I wanted to be.

The HBBS was definitely something I hold dear to my heart because my Smolov routine has given me some confidence in taking on heavy squat weight. 3 years ago, when my cousin introduced me to CrossFit, I wasn't even able to back squat 185# let alone know how to front squat. This is an amazing improvement for me and I just really am thankful for having this fitness regiment in my life.

The MetCon was worse than I thought. I didn't string together any HPC+J. I wanted a higher weight so I planned to just do them one by one. I had no failed attempts. I split up the T2B 10/10, 10/5, 10, and did the ball slams 10, 15, 10/10. I wasn't too gassed, but I kept messing around with everyone else in the box and did a few snatch complexes and ran around the box.

[Arvin]
After a 5 day layoff due to visiting my girlfriend Cassie and supporting her in the Rock and Roll 1/2 Marathon, I was ready to hit the gym! For those that know me, I had never liked HBBS but decided to incorporate it more recently. My previous back squat PR was 275# but it was a LBBS. My PR for HBBS was virtually unknown so I just went for broke.

Strength - Started off doing 5x135#, 5x155#, 3x185#, and 2x205# for warm-up.
225#, 245#, 265# PR, 275# Fail twice, 265# second attempt PR, 270# fail

275# Fail 01

275# Faile 02

265# PR second attempt

270# Fail

Skills - Used a 15LB PVC Pipe for first set and then the 45# bar

Metcon - Decided to go for GAINZ and went with 155# HCNJ, unfortunately there are no 1.5 pood KBs and rather than grabbing a 55lb DB I decided to use the 32 kg (2 pood) KBs. With the extra weight and GAINZ I managed to get a decent time of 15:43!