This was inspired by the Crossfit benchmark WODs Andi and Angie.
For time, complete each movement before moving to the next
Results: Nice Friday grind… 28:08. Ended up doing a lot of light clean and jerk work this week!
5 rounds for time
Results: 29:36. Used 155lbs/70kg for the Power Cleans. Last time we did 3 x Power Cleans from the floor was June 16. My 3RM is 160lbs. Went heavy here so it was slow going with a 15-30 second rest between reps.
5 rounds work up to a heavy set ofHang Power Cleans
Then every 3 minutes for 9 minutes
Then for total distance
The 30/30 format is a standard program in the Concept 2, so easy to use and capture.
Results: Hang Power Clean 95-115-120-125-130lbs. Used 130lbs for part 2. I also tried to only use a hook grip for both parts. Was surprise at how well it worked. Takes a lot of pressure off of your fingers and forearms. We’ll see what my thumbnails feel and look like tomorrow. Metcon 833m.
Take 5 rounds and work up to a heavy complex of
Then every 3 minutes for 9 minutes
Then 10 rounds for time (time cap 15 minutes)
Results: Part 1 got to 135lbs/61kg. Used 100lbs/45kg for part 2 and the metcon. Metcon 13:58.
2 rounds of
Every 2 minutes for 12 minutes
Then every 3 minutes for 9 minutes
Then AMRAP in 12 minutes of
Results: Strict Curls 10-12-14-14-14kg. Part 2 14kg. Metcon 3 rounds plus 14 reps. Nice one.