3min AMRAP:
-Run 200m
-2 Rope Climbs 15′ MRX 10′
-Max Power Cleans 155/105 RX+ 185/125 MRX 115/75
Rest 2min
3min AMRAP:
-Run 200m
-2 Rope Climbs 15′ MRX 10′
-Max S2O
Rest 2min
3min AMRAP:
-Run 200m
-2 Rope Climbs 15′ MRX 10′
-Max Clean & S2O
Post results for each AMRAP and total reps to responses.
Clean and jerk
Worked up to 195
WOD RX
15,
12,
9
Clean and split jerk
90-100-110-115-120-125-130
Wod rxd
10
5
5
Strength: PC & Jerk 10 sets of 1
Started with 135 and increased 10# every set to end with 225. Failed 225 Jerk
*
WOD rx’d (+)
1st AMRAP: 13 power cleans
2nd AMRAP: 8 S2O
3rd AMRAP: 9 pc & j
*
Total reps: 30
20 min rowing (1 leg) = 3478 m
150 anchored sit ups
PC and 8 barbell push-ups q 90 sec
135# x 4; 155# x 6
–
Wod with 135#, .5 km bike, 5 strict pull-ups and 10 jumping pull-ups
1= 13
2= 20
3= 10
Power clean& push jerk on all sets started at 200 ended at 300
Wod 185#
1) 17
2) 18
3) 9
vacation wod
strength: 4X12 push jerk
1&2 @ 115#
2&3 @ 95#
100 bar dips
200 double unders
Strength clean and jerks 1 every 90secs for 10
185-190-195-200-205-210-215-220-225-235
Wod rx seated L-sit rope climbs from 10ft rope
Rd-1=11
Rd-2 1 peg board instead of rope=13
Rd-3 1peg board again=8
Power Clean to Push Jerk
55-65-75-85-95-105-115-125-135-145
Wod w/200m row, 2 rope climb practice, 75#
Rd 1: 14 power cleans
Rd 2: 18 s2o
Rd 3: 10 power clean & s2o
Power Clean & S20-1 Rep every 90 seconds-10 total
155, 185, 205, 225, 245, 255, 265, 275, 300 (fail), 300
WOD RX+
#1=16
#2=13
#3=8
Total=37
Power Clean to Push Jerk
65-70-75-80-85-90-95-100-105-110
WOD w/ row, double rope pulls, 85#
1: 13 power cleans
2: 8 S2O
3: 5 C&J
Power Clean into S2O:
155, 165, 175, 185, 195, 205, 215, 225, 235(failed push jerk), 245(failed push jerk)
WOD Rx+ with thick rope:
13/5/1
Total: 19 reps
35 Military Anchored Situps
35 Hip Extensions
Great job Jeremy. I died a little each round in an effort to match your reps.
Power clean and jerk
worked up to 155 and stopped..jerk felt awful today so didn’t go any heavier
WOD rx’d w/L sit rope climbs to 10’due to my legs being burned from anarchy
1. 20
2. can’t member if i had already done one rope climb or not but was coming down from it and landed on short part that is on ground hurting my left ankle so i had to stop
core development completed
Strength
135-155-165-185-205-235-255-275-295-315(f jerk)
Wod rx + 185#
1. 19
2. 23
3. 7
Total: 49
PC&J
55-65-75-85-95-105-115-125-135
WOD 95# & 10ft RC’s
16-22-11
PC & J
Up to 145#
Wod rxd
11-8-6
24
Pc&J
Up to 205#, cleaned 225# didn’t attempt Jerk.
—
Wod RX
15/10/8
Core work
PC & J
Up to 225#
—
Wod. Rx’d.
16 – 16 – 9
Total = 41
—
Core work
Heavy Grace Rx:
12:13 (first time; includes a water break and a chat with Brian)
Wod
1- 16- 155#
2- 16- 135#
3- 5 – 155#
Squat clean up to 295
Wod with 185
1-19 power cleans
Did peg board and dips on second amrap
Only did 3 cleans and tested out a clean and jerk with 185 felt okay on the comeback train
Core completed
Clean and jerk
175-265 (tied PR, failed jerk on 275 barely!)
Wod rx’d
20-17-8
45 reps total
E:90 C&J
155-245, +10# ea set
WOD rx
22-20-11
Clean & Jerk
135 increased by 10 every rep. Fail #9 @215. Got 215 on #10
WOD: 155#. Rope/shoulder to floor x4
12
10
6
WOD w/75# and Assault Bike
15 PC
16 S2O
8 C&J
Core Development
Clean and Jerk:
up to 75# – really feeling good as I thought I got 85# before I realized I
had 2-1/2# weights and not 5#!! Failed on 85#
WOD w/60# and 4 rope from standing to floor ea rd
1 – 15
2- 14 (did 7 power clean to OH before Breck told me S2O)ha
3- 8
Clean & Jerk: worked up to 185#
WOD w/ 135#
1: 18
2: 12
3: 11
PC&J: 95-105-125-135-145-155-165-165-170-175(PR)
WOD RX’d :
1 – 15′ rope / 8 PC’s
2 – 10′ rope / 15 S2O
3 – 10′ rope / 7 C&J
Crossfit Federal Way, WA
push press
6,5,4,3,2
Up to 175
WOD
3 Rounds
30cal row
20 burpees
10 C2B
15:25