WOD 5/20/13
5 Minutes of: Shoulder/Rack/Back Mobility
A- WU- Row 3 Minutes @ 70-90% RPE + 400M Run@ 70-90% RPE
B- Hang Clean- 10 Minutes To A Heavy Single + 3 EMOM for 7 Minutes @ 70%
C- Hang Clean Pull (straps are welcomed)- 2/2/2 @ 95% + 2/2 @ 100% + 2/2 @ 105% Of Above
D- 6 Minutes AMRAP of: 12 D.B. Hang Power Clean (45/25×2)/15 Toes To Bar/250M Row
GM – Started my day at CrossFit. I have to say I love Jess, its been a while since I have been here and I was hesitant about coming to a 6AM class but it was great. Jess took her time to explain the workouts and she made me feel confident which is all I could ask for in a coach. Thanks Jess!! I feel great……
Glad that your back !! Good Stuff girlie
It was good to see new faces in the am, welcom Maritza
5 Minutes of: Shoulder/Rack/Back Mobility
A- WU- Row 3 Minutes @ 70-90% RPE + 400M Run@ 70-90% RPE- nice and easy
B- Hang Clean- 10 Minutes To A Heavy Single + 3 EMOM for 7 Minutes @ 70%-135-155-175-185- 195f- did emom @ 135#
C- Hang Clean Pull (straps are welcomed)- 2/2/2 @ 95% + 2/2 @ 100% + 2/2 @ 105% Of Above- 175-185-195
D- 7 Minutes AMRAP of: 12 D.B. Hang Power Clean (45/25×2)/15 Toes To Bar/250M Row 150 meters short of 2 full rounds
A: WU: Row 3 Minutes @ 70-90% RPE + 400M Run@ 70-90% RPE
B: Hang Clean: 10 Minutes To A Heavy Single: 95/115/135/155(F)/145PR (technically more of a hang ‘power’ clean), + 3 EMOM for 7 Minutes @ 70%: 3/3/3/3/3/3/3 @ 105 lbs
C: Hang Clean Pull: 2/2/2 @ 95% + 2/2 @ 100% + 2/2 @ 105% Of Above: 2/2/2@135, 2/2@145
D: 6 Minutes AMRAP of: 12 D.B. Hang Power Clean (45/25×2)/15 Toes To Bar/250M Row: 2 rounds + 5 DB HPC (@25 lbs)
500m row & 200m run
Hang Clean 1RM – 45/135/185/205/225/245(PR)/250(PR)
7min of 3HC EMOM – 175/175/175/175×2/165/165/165
Clean Pulls 2 x 225/225/225/235/235/265/265
Box Jump Tabata 6 rounds – 70
Warm Up – 2rounds of a 200m Run
Hang Clean Singles – 76/95/115/125/135/140Fail but it was such a good fail.
Clean Pulls doubles -2/2/2@95/2/2/@125/2/2@135
Tabata – 6 rounds Box jumps – 43 reps @ 18″
400M Run 1min 37 sec
Hang Clean 95/125/145/145/150/155 pr!
3 EMOM for 7 Minutes @ 70% – 110lbs
C- Hang Clean Pull (straps are welcomed)- 2/2/2 @ 95% – 145lbs
+ 2/2 @ 100% – 155lbs
+ 2/2 @ 105% – 160lbs
D- 6 Minutes AMRAP of: 12 D.B. Hang Power Clean (45/25×2)/15 Toes To Bar/250M Row
2 rounds+ 53meters
cash out
5min amrap
10 20″ box jumps
10 pushups
7 round + 2 box jumps
A- WU- 500m Row: 1:40.5 + 400M Run@ 70-90% RPE
B- Hang Clean- 1 @ 95/135/155/185/205PR/215f + 3 EMOM for 7 Minutes @ 145
C- Hang Clean Pull (straps are welcomed)- 2/2/2 @ 195 + 2/2 @ 205 + 2/2 @ 215
D- Tabata Box Jumps (32″): 35 Reps (Only did 6 rds)
E- 1 mile Run – comfortable pace