Thursday night crossfit class

Max reps completed of: 1 Hang Clean1 Thruster1 Push jerk 2 Burpees
4 sets of 5 minutes

1st round 10
2nd round 11
3rd round 10
4th round 10


I used 40 lbs. DB. I am trying to up the weight and work on form. My cardio and lunges seem to be my strength. Need to keep up the work on explosive power and flexibility.

My form is getting better but I need work work on the shrug portion of the hang clean and on getting my elbows out wide during the shrug. Also need to work on getting my burpees more explosive. Still being gentle on hitting the ground (neck) but need to push it a bit more on the jump up.

Tuesday Night Crossfit - power bar work and tabata

Tuesday night crossfit class:
Heavy barbell work is an essential aspect of CrossFit, and we will be doing a lot more in the future. Getting that started was the "BEAR" complex. We did seven reps without putting down the bar, and tried to increase weight each of 4 sets.
One rep consisted of:
1 hang clean
1 front squat
1 press
1 behind the neck squat
1 behind the neck press

I started with a 75 pound BB for the first set and progressed to a 95 pound barbell for the next 3 sets.

This was good as I need to work on my explosive movements.

After that, we did a Tabata session. 8 rounds of 4 exercises, one minute rest between them. pushups, squats situps, burpees. We were scored by the lowest amount we completed any round of each exercise.
My low scores were:
push up: 7
squat: 14
situps: 7
burpees: 4