Wednesday, July 23rd 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

It’s Coach Joe having a fun!  I hope you’re as excited for PR Clean day!


  • July 26thDC Spartan Race!
  • September 13-14 – Power Athlete Team Series, 2014! –This will NOT disappoint.  Teams of 2 men and 2 women will combine forces in Baltimore, MD for a Crossfit Football Total in addition to other events over the course of two days.  Sign up now!  More information here –  There will be an Rx and a Scaled division.—–

The Week –

  • Today – PR Clean DAY!
  • Thursday – Deadlifts
  • Friday – Bench press
  • Saturday – PR Snatch DAY!

Warm Up/Mobility – Junk Yard Dog Warm Up & PVC Drills

Strength – Clean PR Day!  Take 25 minutes to work up to a max rep of one of the following –

  • Hang Squat Clean
  • Clean from the Floor

Conditioning – 3 Rounds – 45 Seconds Work/15 Seconds Rest

  • Toes to Bar (Sub Knees to Elbow or hanging knee raises)
  • Box Jumps (24/20)
  • Push Ups
  • 1:00 Rest

Post Clean weights and total reps to comments.



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Comments (3)



    131 reps on the metcon. Which was a fun one.

    No clean PR today. Which is fine. I hit a 25# PR last month.


  • Matt BH


    Clean PR of 195#, +10# from last month. Took three tries to hit it – failed the first two but gutted out the third.

    142 reps.


    • CrossFit Foggy Bottom


      Nice work guys!


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