SWOD: Hang Power Clean 3-3-3-3-3
Metcon: 5 rounds for time of:
-7 Cleans @ 85% of today's 3rm
-14 Kettlebell Swings (heaviest possible)
When it is written "Cleans" without anything else next to it (hang, power, pulls, etc) it means a full, from the ground, into a squat. It is redundant to say all that, so we simply say Cleans.
Post weights and times to comments.
SWOD: 85x3
ReplyDeleteMetcon: 12:25 @ 65lbs / 35lb kb
SWOD: 105 x 3
ReplyDeleteMetcon: 13:10 @ 95lb / 44lb KB
SWOD: 75x3, 85x3, 85x3, 90x2, 90x2
ReplyDeleteMetcon: 10:08 @75lbs and 44KB
SWOD: 115 lbs
ReplyDeleteMetcon: 12:14 95 lbs, 44 KB
Swod: 65x3, 75x3, 85x3, 95x3, 105x3, 115x1
ReplyDeleteMetcon: 15:07 85# cleans, 44#kbs
SWOD: up to 205x3
ReplyDeleteMETCON: Got about half way through round #4 and my back cramped up so bad i had to stop..big DNF
SWOD:
ReplyDelete85x3, 15x3, 135x3, 165x3, 185x3, 205x1 (fail, 4 different times at this weight!)
WOD:
11:54 as Rx'd from Crossfit.com (155# cleans, 53#kb)
SWOD: 65x3,75x3,85x3,95x3,105x3,115x2
ReplyDeleteMetcon: 12:52 @ 85# and 35# kb
Then followed up with an hour of dodgeball. Thanks for all who came to play we missed you out there Doug!. Looking forward to our Ugly Sweater dodgeball game at Christmas!!
Erica..sorry I missed out ...but game 7 of the World Series !! plus I was broke off from the previous three days of training and work.
ReplyDeleteSWOD: 105#x3
ReplyDeleteWod: 9:58 65# kb 35#