Melissa's version of the Power Clean SWOD: Front Squat 3-3-3-3-3. Try to push a new 3 RM and keep the elbows high.
Metcon: For time:
Perform 120 kettlebell swings (44#/26#).
At the start of every minute, run 100m before continuing with the swings.
(Borrowed from CrossFit One World in Union City)
Post scores to comments.
SWOD: 3Rep front squat @225# ...I feel like i become limited due to pain in my wrists to get into the proper position.
ReplyDeleteMETCON: 44#KB 8:00 RX'D
SWOD: 165 # front squat
ReplyDeleteMetCon: 11:40 as rx'd
SWOD:135# PR
ReplyDeleteMetCon: 10:05 35/26# KB
MetCon:15:03 26# First time! goal for next time is to break 14:30
ReplyDeleteSWOD 135
ReplyDeleteMetCon 19:39
SWOD: got up to 115x3 but I started to drop my elbows so I lowered the weight to 100 to work on form.
ReplyDeleteMetcon: 10:00 w/26#
SWOD: 100 lbs Front Squat. Wasn't sure what weight to start but could definitely go heavier next time. Ran out of time....
ReplyDeleteWOD: 10:53 with 16 lb KB
i meant with a 26 lb kettlebell....oops
ReplyDeleteSWOD: 105
ReplyDeleteMETCON: 12:53 as required
SWOD: 185# 3RM Front Squat
ReplyDeleteMetcon: 10:00 w/44# KB
SWOD: 95# 3RM Front Squat
ReplyDeleteWOD: 9:49 w/26# KB -- our class (0530)started w/KB swings for a full minute; if we started w/ the run it would have taken me another 2 rounds/minutes
SWOD 3 @ 3 x 135, 2@ 3x155
ReplyDeleteMetCon
(FGB'd since I misssed it yesterday)
10:52
21@95
15 and 9 @ 75
SWOD = 185 x 3, 205 x 1 failed at 2
ReplyDeleteMetCon = 44 lb KB, dont remember the time..sorry..it's up on the board
SWOD 105#x3
ReplyDeleteMetcon 35# 12:01
SWOD FRONT SQUAT 225 X 2RM, METCON 5:48 RXD
ReplyDeleteSWOD: Front Squats 225x3 (PR!)
ReplyDeleteMetcon: 7:00 Rx'd.
SWOD: Front Squats - practice at 85
ReplyDeleteMetcon: 9:01 Rx'd
Swod: 95x3 got upt to 105 with bad form...
ReplyDeleteMetcon: 11:24 (sort of)