January 14, 2015January 14, 2015jhannafitness9 Comments

Thursday Workout: Power Clean, and Row, Slam, Wall Ball, Double Under

STRENGTH

Power Clean, in 10 Minutes Build to a 3RM

Notes: Does not have to be touch and go (i.e. can drop from rack position). If new to the movement, work from the hang position and focus on technique.

WOD

Level 1

For Time:

Row x 750m
Slam Ball (30/20) x 30
Wall Ball (14/8) to 9′ Target x 50
Jump Rope Single x 100

Level 2

For Time:

Row x 1000m
Slam Ball (30/20) x 30
Wall Ball (20/14) to 10′ x 50
Double Under x 100

Notes: For Level 2, if doing single unders do 2x reps.

ANNOUNCEMENTS

Schedule Updates

Please note that we have added a 7am CrossFit Class each Tuesday and Thursday
Our Competition Class will occur every Sunday at 4pm

9 thoughts on “Thursday Workout: Power Clean, and Row, Slam, Wall Ball, Double Under”

Shirley January 15, 2015 — 9:02 am

PC: 115#
WOD: 10:22

Reply
anavatsyk January 15, 2015 — 1:59 pm

105#
11:39

Reply
Old Derek Young January 15, 2015 — 2:01 pm

PC 165# 3x; 11:50

Reply
seth January 15, 2015 — 4:46 pm

PC: 185
WOD: 11:01

Reply
Lex January 15, 2015 — 6:23 pm

PC: 120 (more like 2 + 1)
WOD: 12:06 Rx

It’s a tall person’s world and I’m just living in it. 😛

Reply
1. martha January 16, 2015 — 10:34 pm
  
  pretty cool, Lex, at 120!
  
  Reply
Joe January 15, 2015 — 6:26 pm

PC: 145#
WOD: 11:35 Rx

Reply
lauren connor January 16, 2015 — 4:35 pm

PC: 105
WOD: 9:57

Reply
martha January 16, 2015 — 6:05 pm

PC- 105 set of 3/ 115 x 1
WOD- 10:53 rx (9 ft.wb’s)

Reply