Friday 7.16.10

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SWOD:
Hang Power Clean 1rm

Metcon:
On the minute for 15:00:
- 2 Hang Power Cleans at 75-85% of 1rm
- 5 Abmat Sit Ups

For every round not completed perform 5 burpees.

Post your weights and number of penalties to the comments section! bc
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14 comments:

  1. AmyFriday, July 16, 2010 5:56:00 AM

    SWOD: 80 lb 1RM Hang Power Clean

    Metcon: 2 Hang Power Cleans at 65 lbs
    5 Abmat Sit Ups
    No Penalties

    ReplyDelete
  2. kateFriday, July 16, 2010 6:09:00 AM

    SWOD : 90lb 1RM hang power clean

    METCON
    2 hang power cleans @ 75lbs
    5 abmat situps
    no penalties

    ReplyDelete
  3. BillFriday, July 16, 2010 8:58:00 AM

    CFFB WOD: 2 powercleans on the minute for 25 min at 80-90% of 1 rep max. chin ups for a penalty if cant complete.

    Did first 10 rounds at 165 lbs (81%). next 8 at 170 (83%), next 4 rounds at 175 (85%), and last round at 185 (90%). completed all rounds no penalty. at the beginning the weight seemed heavy but as I warmed up, i decided to add on weight to get closer to 90%. 3 weeks ago 185 was my max, today its 205. new workouts are working!

    ReplyDelete
  4. DavidFriday, July 16, 2010 9:40:00 AM

    CFFB WOD: 2 powercleans on the minute for 25 min at 80-90% of 1 rep max. chin ups for a penalty if cant complete.

    Did first 10 rounds at 140 lbs. Next 15 at 145 (85%), and last round at max effort for as many as I could do. Completed all rounds no penalty, and 7 3/4 reps in the last mad minute. I was up two on Craig during the mad minute but he caught up and passed be by ONLY 1/4 of a rep.

    ReplyDelete
  5. CraigFriday, July 16, 2010 10:14:00 AM

    CFFB WOD: 2 powercleans on the minute for 25 min at 80-90% of 1 rep max. chin ups for a penalty if cant complete.

    Completed at 225# (81.8% of 275#). last round at max effort for as many as I could do. I had no penalties for the entire workout and beat Dave by a full rep, I wasnt aware we counted partial reps....

    ReplyDelete
  6. John BoyFriday, July 16, 2010 10:48:00 AM

    hang power clean 1RM 115lbs.
    Metcon 9 rds at 90 lbs, then 6 rounds at 100 lbls.

    ReplyDelete
  7. SteffanieFriday, July 16, 2010 11:34:00 AM

    Hang power clean: 85 x 1 rm... lbs less than pr :(
    metcon: 75 lb hang power cleans, no penalties

    ReplyDelete
  8. danyelFriday, July 16, 2010 12:15:00 PM

    SWOD: 75 x 1 rm
    Metcon: 60lb - no penalties

    ReplyDelete
  9. BradFriday, July 16, 2010 12:31:00 PM

    CFFB WOD:

    on the minute for 25:00 do 2 power cleans @ 80-90% of 1rm.

    I used 255# (89.5% of 285, my 1rm). Got all reps, no penalties, but I'm missing some skin now:)

    ReplyDelete
  10. MattWebbinatorFriday, July 16, 2010 5:39:00 PM

    SWOD: 165 x 1rm

    Metcon: 125 x 2 + 10 abmat situps on the minute for 15:00, last 5 minutes i added in 10 pushups as well due to being overly rested from taking the last week off and being fat.

    No penalties

    ReplyDelete
  11. KristenFriday, July 16, 2010 6:56:00 PM

    SWOD: 105 lbs (PR)!!
    METCON: 85lbs + 5 abmat situps x 15:00
    no penalties

    ReplyDelete
  12. DavidFriday, July 16, 2010 6:57:00 PM

    We don't count reps but when I lose by that little I count what I can.:)

    ReplyDelete
  13. Bob BealFriday, July 16, 2010 8:12:00 PM

    185 orm and 135 for metcon no penalties

    ReplyDelete
  14. hollycollinsSunday, July 18, 2010 10:01:00 PM

    Hang power clean 1RM 95lbs PR
    Metcon: 10 rounds @ 70lbs, 5 rounds @ 75 lbs.

    ReplyDelete

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