Friday: Power Clean and Don’t worry, it’s only one round!

**No 4:45PM class. All other classes are regular.**

Strength:

Power Clean
1-1-1-1-1
(Increase weight each round and try and find your 1RM, rest 2 minutes in between sets)

WOD

  • 800M Run
  • 10 Front Squats @ 50% of your 1RM Back squat weight**
  • 50 Pull-ups

**(Ex. if your 1 RM Back squat is 225, weight for the wod would be ~115)

17 thoughts on “Friday: Power Clean and Don’t worry, it’s only one round!

  1. PC 145#

    WOD 7:50

  2. 160 PC, 8:23 ,117 fs, rx

  3. PC: 111 – 116 – 121 – 133 – 138# (fail)
    WOD: 11:18 (95#, 50 “true” push ups on parallets because of shoulder issues)

  4. PC: 113# (PR +2, failed on 115#. Major weightlifting rage today.)
    WOD: 8:17 (77#, 25 BBPUs, 25 RRs)

    1. Trust me, weightlifting is all about failing. …but ummm you DID get a PR! Rejoice!

  5. PC: 79, 84, 89, 89, 89 (failed at 94#)
    WOD: 8:11 (67#, 30GB PU, 20 RR)

  6. PC: 157, 179, 184, 185, 190 – after several attempts and finally remembering that I have to get under the bar when its heavy….

    WOD: 5:12

    Happy New Year ya’ll!

  7. PC- 82, 89, 94, failed @ 99 …PR! Never been over 80#…must have been all the Christmas cookies!
    WOD- 8:18 @ 77#, and jump. pullups

  8. PC: 109, failed at 113 – did set a PR in power clean induced self-loathing/frustration, though!
    WOD: 6:58 (72#, ring rows)

  9. PC – 221# (PR by 9)

    WOD – 7:54 Rx (143#), pullups FROM

  10. Pc 221, 225 fail
    WOD 5:34 Rx at 155#

  11. PC- 110, still trying to work on form more than weight
    WOD: 6:48, 89# FS, 4pu, 46rr

  12. 152 pc, 6:38 800 m row, 10 pu/40 rr 110 fs

  13. basically twins w/ colleen’s time+PC, even from FL 🙂

    PC: 90#, fail at 95# (PR, had never tried more than 82#)

    WOD: 8:11 (900m run, 65#, RR)

    1. haha my crossfit twin!

  14. PC: to 217#

    WOD: 5:21 @ 177#

  15. PC: 115# (pr), failed at 121 🙁
    WOD: 7.17 (89# fs, rr)

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