Wednesday 29 September WOD

AT THE MACDILL BASE GYM @ 1110hrs

5 Rounds for time, each round unbroken:
5 Hang power cleans
5 Front squats
5 Push jerks (non split)

Post your time and weight used to the comments.

The name of the game here is not quitting. In order for a round to count, all 15 reps must be done without rest, i.e. the bar can NOT touch the ground… if it does, the round is not counted. The rest period is however long you need to do an unbroken round. During your warmup, experiment with different weight to choose how much you will use in the wod, 70% of your 1Rm clean and jerk should give you an ideal weight.

Hang power clean

Front squat

ehhhh kind of a push jerk.

For those staying at Da Vince Gym, pick a workout from this month that you missed and complete it.

*  *  *

Fun stuff yesterday, everyone got the hang of the kettlebell snatch pretty well.

Andy at the top

Melissa in the jump

27 September whiteboard

More pictures from yesterday on the picture page.

*  *  *

CrossFit HQ WOD:

Jack

Complete as many rounds as possible in 20 minutes of:
10 Push presses @ 115lbs
10 KB Swings @ 53lbs
10 Box jumps @ 24″

This entry was posted in Uncategorized. Bookmark the permalink.

One Response to Wednesday 29 September WOD

  1. Andy says:

    15:59, rounds went 135-135-135(f)-135(f)-135(f)-95-95-95

    the three fails were all after a couple push jerks, just could not hold the bar up on the shoulders. should have started with 115lb. For some reason the front squats were very difficult.

Comments are closed.