Wednesday 170315
3 RFT:Â
-22 Hang Power Cleans 135/95lbs RX+155/105 MRX 115/75 or DB Power Cleans 45/25lbs RX+ 50/35 MRX 40/20
-16 Box Jumps 24/20″ MRX Step-Ups 24/20″
-10 T2B
-13cal Row or 11cal A Bike
Post time to responses.
Photo credit: Chrissy Harrison
CrossFit Open WOD 17.4 Details:
Friday: The Open WOD will be the Workout of the Day & that evening we will host the CFJ Open Showdown from 4:30-6:30. This event will be run in heats and will foster a fun, encouraging and competitive atmosphere! Feel free to bring your friends and family to cheer on all our Athletes!
Saturday: 8am & 9am- Regular CFJ classes; 10am-12pm- Open WOD
Sunday: 11am-1pm- Open WOD
Strength: Hang Power Clean to Power Clean Cluster
2@155, 2@175, 1@205, 1@225, 0@235
WOD Rx w/Bike:
16:10
Strength: HPC-PC Cluster
155, 175, 185, 195, 205 (failed PC)
WOD Rx’d: 13:48
Strength: HPC to PC Cluster
2-2-1-1-1 @ 75-85-95-105-115
WOD w/75#, 20″ step-ups, GHD sit-ups, 13 cal row
Time = 13:29
Strength: HPC to PC Cluster
2-2-1-1-1
205; 225; 255; 275; 285 (failed PC)
WOD Rx’d=10:22
Strength up to 135#
WOD as rx’d
9:37
Strength:
95-105-115-125-135 (5# pr for hang)
Wod masters rx w/hanging knee raises for t2b
18:39
Strength with DB up to the 80’s
Wod rx with 45lb DB and Air assault bike
Time18:50
Strength up to 135 failed 145
Wod w/ 85# HPC
15:22
It was the Sullivan Showdown this morning! Speedy!!
Strength upto 235#
Wod Rx = 9:55
Strength: HPC-PC Cluster
135, 165, 185, 205, 215
WOD w/ GHD:
12:19
great pic, Jessica!
Strength: Worked up to 185# – wasn’t pretty but I got it 🙂
WOD mods:
115#
24″ Step-ups
12:48
Strenght Complex HPC-PC
205-225-245-265-285
Wod Rx
9:15
http://www.purelimits.com/blogging/an-engineers-guide-to-accomplishing-double-unders/
This is a pretty neat way someone learned doubles.
HPC to PC
2@105,115
1@ 125, 135, 145 and made a hpc at 155 (pr)
Wod as rxd
12:42
Tough one today, great speedy noon class!!
Well done on pr Shannon!
Cluster upto 185
WOD rxd
18:41
HPC to PC
115-125-135-145-155(failed)
WOD as Rx’d
11:??
Fun class– Great job, nooners!!
Strength
Up to 150#
–
Wod RX
13:35
Hang Power Clean to Power clean
2@115-2@125-1@135-1@145-1@155
WOD rx’d
11:23
I’m thinking 17.4 is going to be pure metcon. Light loads nothing technical. Brooke Wells is in Mexico City against their best. Castro will level the odds to make it even for the home crowd.
HPC TO PC cluster
2@185
2@205
1@225
1@245
1@255
WOD RX’D W/GHD & ASSAULT BIKE (trying to recover torn hands)
9:35
Good job Denver you killed it today!!!!
Got up to 155 on the strength.
WOD with rower and 115:
10:19
Hang Power Clean + Power Clean
2@185-2@205-1@225-1@245-1@265(f)
WOD rx – 10:17
Hope your right Dan..
HPC-PC
2@105
2@115
1@125
1@135
1@145
1@155pr hpc
1@165 PR
WOD: right after Nicole…finished that row and fell over!
HPC-PC
2@205
2@225
1@255
1@285
1@295 missed the PC
Wod Rx
10:14
Missed 135# PC on complex
95#, step-ups, GHDs 18:27/28
Just happy my shoulder allowed that