Friday Workout: Bench, Double Unders and Power Cleans

 

There is too much chalk usage and it’s making the gym very hard to clean. When you use chalk, you don’t need to cake your hands and there shouldn’t be piles of chalk on the mats when you are done.  Please remove excess chalk from your hands before taking them out of the bucket. Consider this a final warning for unnecessary chalk usage, otherwise we will take all the chalk away.

Buy In

Gymnastic Trainer Choice

Strength

Bench: 5@65% 5@75% 5+@85%

WOD

7 Minute AMRAP

  • 20 Double Unders
  • 10 Power Cleans (133/89)

Score is total number of power cleans.  Compare to 11/29.

33 thoughts on “Friday Workout: Bench, Double Unders and Power Cleans

  1. Just finished teaching my last CF C’ville class for the year. A little sad now… at least there was a dance party! (sigh) until January!

    1. noooooooooooooo don’t leave me 🙁

  2. Push Press: 125,140,160×5

    WOD:47 as Rxd (135#)

  3. bench: 89, 94, 99×5
    WOD: 42 Rx yahoo!
    (november was 40 @67!)

    1. awesome jess!!

  4. had some time to at least get some lifts in…

    Deadlift: 130, 150, 170. i really missed bumper plates on this
    Bench: 65, 75, 85. i prob need to go higher weight

  5. 145 x5, 175 x5, 190 x6 (lil help on the last 2)
    WOD 80Rx Pr by 10

  6. 130, 150, 170 x 10

  7. BP: 75,80,89(4)
    89 was my previous PR, Kyle told me 80 looked too easy and I should try 89. Couldn’t quite get 5 reps but I’ll take it.

    WOD: 50 + 13 dus
    Last time was 50 @ 72#

  8. BP: 57, 67, 72 (x11)
    WOD: 46 (72#)

    We will miss you terribly, Elizabeth!

  9. BP: 90, 100, 110 (x7)
    WOD: 50 rx (PR by 11, and the first 2 rounds a little wonky on the DUs trying to figure out how to do them in Oly shoes)

    1. Gah I meant 60. Still a PR by 11.

  10. BP: 133, 155, 177×4
    WOD: 3 rounds (45# bar + 2-10 kgs plates)

  11. 148, 177, 192 x 8
    70 rx

  12. 135,155,175×5 (forgot we were supposed to do more than five)
    Wod: 50rx

  13. BP 90, 100, 116(6)

    WOD: 62 Rx (PR by 12)

  14. BP: 148, 168, 193(10)
    WOD: 30 (111#, 10 DU/round, 37 DU’s)

  15. BP: 89, 94, 99, 104
    WOD: 33 (72#, mostly SU’s but actually got a couple of DU’s during the WOD)

  16. BP: 55, 64, 72 (x9)
    WOD: 50 @ 72#

    November was 45 @ 57#. As Kim said, this CrossFit shit works. 🙂

  17. BP: 77, 89, 99 x 10
    WOD: 50 @ 95

    +10 reps, + 28#, +waaaaay faster DUs since November

  18. BP 121, 143, 163 x 5– my muscles had at least one more in me, but my back pinched up so I stopped…

    WOD: 54 @ 111.

  19. Bench: 165, 190, 215 (7)
    WOD: 47, need some serious work on my clean form

  20. On Saturday, at home in VB

    On the minute for 20 minutes:
    2 burpees (kept them strict plank burpees)
    4 pushups
    8 squats

  21. Bench: 47, 55, 62(x10)
    WOD: 44 @ 67#, dus unbroken, 10# heavier and three fewer reps than last time

  22. BP: 45, 50, 52×5
    WOD: 37 @52, 5# heavier and three fewer reps than last time (I blame my hair for messing up my double unders)

  23. BP: 3×5@200

  24. 138, 160, 170×10

    WOD: 63 RX

  25. BP:55,60,65 x 5
    WOD: 51, 55# (‘ups’ rather than dus)

  26. on Saturday

    BP (5-5-5+) 138, 160, 170 (9)

    “30” Muscle Ups w/ Negatives
    15 – 1:36
    20 – 4:07
    30 – no, it was getting silly…mega arm fail. next time slower pace + kip the dips

    1. oops..this was saturday july 16. but the BP was from this day, made up 8 days later.

Leave a Reply

search previous next tag category expand menu location phone mail time cart zoom edit close