Friday: Power Clean and Farmers Carry+WB+Rope Climb

Strength

Power Clean
3-3-3-3-3
(5 to 10 pounds heavier than last week, rest interval 70 seconds)

WOD

400 M Farmers Carry (M-45# or 20kg W-25# or 10kg plates in each hand)
AMRAP in 6 min of:
15 Wallball (M-20 W-14)
Rope Climb (1 if using the tall rope/2 if using the shorter ropes)

The only rule for the farmers carry is that the weights must be carried one in each hand for the full 400M. Time starts for the AMRAP when you walk in the door from the farmers carry, drop your weights and run to start the wallball.

Rope Climb subs-
3 rope pulls=1 rope climb
5 Pull-ups or ring rows=1 rope climb

26 thoughts on “Friday: Power Clean and Farmers Carry+WB+Rope Climb

  1. Lifting @ RC: SP 5×5, 45, 45, 55, 60, 60 w/ 60 sec rest
    Dips 4×5 banded with 60 sec rest
    30lb goblet squat 10×3 w/60 sec rest.
    Strict PU to failure, assist, 60 set rest 3 sets.

    Having a herniated spine f*cking sucks.

  2. PC: 110#
    WOD: 3rnds (14# WB, 2 climbs on short ropes)

    1. On Saturday:
      5 Rounds:
      3x 111# Front Squat
      10 Burpees
      100m Sprint
      Rest 5 min between rounds
      5:49

  3. PC: 123 (couldn’t do more than last week)
    WOD: 3rds (6pulls; 14lb wallballs)

  4. GM 5×5: 67# (can feel right hamstring much weaker, will keep doing these)
    One-legged lunge off bench 5×5: 15# db (go heavier)

    WOD: 3 rds + 15 thrusters (35# thrusters, 10 rope-pulls), no farmer’s carry

  5. 165 @ work
    5 rds rx (9:30)

  6. PC: 79#
    WOD: 3 rds (10# WB, 2 short rope climbs, w/ aprox. a 2.5 min break after the farmer’s carry while the first group finished up)

    Also, my thanks to Molly the dog for her moral support. Post-WOD mini-death is a lot less terrible when there’s a dog sitting on you. ๐Ÿ™‚

    1. Her empathy for post-WOD suffering is legendary!

  7. PC: 99#
    WOD: farmers- 45×2, 2 Rds AMRAP + 1 rope climb in rd 3 (14lb wall ball), 10:05

  8. PC: 121
    WOD: 4 rounds (I think?)

    14# wb, 2 rope climbs/10 pull ups when ropes weren’t available, 25# farmer’s carry after the AMRAP

  9. PC: 84#
    WOD: 3 rounds + wallballs (12# wb, short rope climbs); followed by farmer’s carry (35# kettlebells – thanks, Kyle ๐Ÿ™‚ ). Total time 11:48 (I think. Might have been 11:38.)

  10. PC: 94#
    WOD: 3 rounds + 8 Wallballs (2 rope climbs on short rope)

    Total time 9:55

  11. At Crossfit New Orleans

    5 RFT
    3 Power Clean 165#
    10 Pullups
    5 30″ Box Jumps

    8:35

  12. pc: 143

    wod: 6 rounds and 6 wall-balls, total time with farmer’s carry was 9:52

  13. pc- 77#
    wod- 3 rds rx w/short rope. (wallballs might have been higher) total time 9:12

  14. PC: 123#
    WOD: 3 rds RX

  15. On Saturday – PC: 79#

  16. PC: 121
    WOD: 400M 45# kb farmers carry

  17. on saturday
    PC 5×5 @67# (i’m behind in the cycle…)
    WOD: 10K plate carries + 2 rnds + wb + 1 climb Rx

  18. Pc 135#
    wod- 4 rnds, rx
    Farmers carry w 35#

  19. on Sat: PC 67#

  20. On Saturday
    PC: 77#
    WOD: Farmers carry w 10kg plates, 3rnds + 4 WB (8# WB, RR)

  21. PC: 67#
    WOD: 4 rounds (rb pull ups instead of rope climb b/c of hip)

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