Friday: Timed Squat Cleans and Box jumps

Strength:

  • Squat Clean
  • Work up to 75% of your body weight
  • *This will be your weight for the WOD

WOD

Complete on the minute every minute for 15 min:

  • 2 Squat Cleans @ 75% of your BW
  • 5 Box jumps (M-30 W-24)
  1. **If you fail to complete these movements in the allotted time you must complete 1 hill sprint (from the gym to Beer Run and back) for each penalty at the end of the workout.
  2. Post how many rounds completed within the time frame, and the number of penalties (if any)

22 thoughts on “Friday: Timed Squat Cleans and Box jumps

  1. WOD: 16 rds (99#, 30″)

  2. worked up to 224# squat clean.

    wod: 160#

  3. 111#, 27″ Box
    Rx weight, but got psyched out by the 30″ box 🙁

  4. 57# (def not 75% of my weight), 12″ box.

  5. 135#, 30in. box

  6. Modified mainsite WOD

    8 rounds:
    5 front squats at 105#
    15 ring push-ups

    15:50

    All front squats were unbroken, prob should’ve gone a little heavier. Ring push-ups unbroken first round but all downhill from there.

  7. 79#, 24″ box

  8. 16 Rds (146#, 30”)

  9. worked up to 199# squat clean

    WOD – 111# (Rx), 32.25″ box

  10. 121# rx…probably could have done more, but then I wouldn’t have been able to write “rx!”

    1. i liked it. the 1/3 work 2/3 rest is perfect for me 🙂

  11. 155# rx’d w box jumps + 5×5 DB Bench 80# 100 GHS

  12. Oly Lifting: Max jerk 155#
    2-2-2-2-2- 3 position squat snatch 77#

  13. Saturday Challenge – the meat of the run sandwich can be done however…

    Run 800m
    15 muscle ups
    30 ground to overhead 135/95
    90 kb swing 53/35
    180 double unders
    Run 800m

    22:22rx

    1. 25:18 .. gto’s got me

    2. 29:04 Rx’d

      Couldn’t maintain a false grip for the MUs

  14. last couple wods in the Paris apartment before finally seeing the inside of a CF box again in Berlin (no more laufen, please!!!)
    besides the running…
    100 push-ups: 7:12 (paced too easily in the beginning, sped up at the end…?)
    200 air squats: 5:36 (wanted sub-5 booo)

    So it really makes a difference when there’s no one there to yell at you (er, encourage you) to go faster.

  15. 89#
    Box Jump with 2-20kg plates

  16. 15 rounds (2 seconds away from a run on the last round), 59# (a little less than 50% BW), 24″ box

  17. WOD: 24″ box (could have gone higher), 57# switching to 45# …need to work on form.

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