2015 May 5 WOD

Posted: May 5, 2015 in Uncategorized
Strength/Skill

EMOM x 12
Power Clean x 1 rep
*Set 1 – 60%
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 80%
*Set 6 – 85%
*Sets 7-12 – 85+%

Metcon

Three rounds for time of:
10 Dumbbell or Kettlebell Hang Clean & Jerks
50 Double Unders

Extra-Time Permitting

Three sets of:
8 Single-Arm Dumbbell Row
Rest 60 seconds
Planks x 45-60 seconds
Rest 60 seconds

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Comments
  1. Jesse G says:

    EMOM Power Clean
    120 / 130 / 140 / 150 / 160 / 170 / 180 / 190 / 200f / 200 / 205f / 205(PR!) /210f

    MetCon – 9:52
    40# DB HPC
    Dubs broken once on Rd 1 and Rd 2, survival mode on Rd 3

  2. Megan says:

    No pr form was ugly today on heavier sets . Jumping out Was off a little today

    90/105/105/112/125/127/137/142/142/145/145/150 failed twice should have been able to hit that. next time !

    Metcon 7:47 tough
    30# DBS
    Rds 2-3 broken lifts and jumps

    Did 1:30 total time of more dubs again

  3. Lucas Holland says:

    PC Emom×12 -145/155/165/175/190/200/205/205/215/225/235/245pr! It was after the min had expired though but still a pr
    Metcon – 6:56 50# db squat clean & jerk
    Extra – 100# db row + 1min plank hold each rd rested 2-3 mins between sets

  4. bigdolan says:

    145,155,165,175,185,195,205,215,225 235f,f,f
    Not doing something right at the top, I think I’m still curling it

    225 pr on PC

    Metcon 7:40
    40#db
    25 dubs 50 singles each rd

  5. Bo says:

    Squat Cleans
    185/205/225/235/255/265/265/270/275/280/285/300
    5:22 50lb DB
    70lb DB row, 60 second planks

  6. smileitsaj says:

    135/145/155/165/175/185/195/205/215(f)/215(f)205/215(success!)

    Metcon: 9:56 w/30#DB…..managed to string together 18dubs! I should practice on these….

  7. Brian says:

    PC: 115/125/135/145/155/165/175/185/175/175/185/195(pr)

    Metcon: 9:21 (40# db)

    Extra: 50# db rows, 60 sec planks

  8. Wilks says:

    EMOM PC
    115/125/135/145/155/165/175/185/195/205/225f/215pr
    Metcon: 8:52 scaled beyond recognition

  9. Tanya Favara says:

    75/80/88/95/100/105/115/115/120/120/125f

    8:26
    20# DB HSC+J
    Dubs off a bit today. All sets broken

    Plan to do extra tonight after work

  10. James Roberson says:

    EMOM Power Clean
    125 / 135 / 145 / 155 / 170 / 185 / 195
    205 fail / 197 / 205 PR / 210 fail

    Metcon- 15:44
    95# bar
    3rd round I counted DU attempts

    Extra- 3 x 9 GHD sit-ups

  11. Cara says:

    Power Cleans: Went off of a 105# 1 rep max because I wasn’t sure what my max was.
    65/70/75/80/85/90/90/95/95/100/100/105 PR! I went back as far as I could and found that 100# was my previous 1rm C&J.

    Metcon:
    9:11
    20# DBHSC+Jerk
    Dubs – 1st round broken, 2nd round unbroken, 3rd round broke once at 46 I think

    Extra:
    20# Single Arm DB Rows
    Did the Chinese face up planks for 1 minute each round

  12. Melanie says:

    2015 May 5 WOD
    by CrossFit Jackson
    Strength/Skill
    EMOM x 12
    Power Clean x 1 rep
    *Set 1 – 60% 55#
    *Set 2 – 65% 65#
    *Set 3 – 70% 70#
    *Set 4 – 75% 70#
    *Set 5 – 80% 80#
    *Set 6 – 85% 90#
    *Sets 7-12 – 85+% 100# x 3
    Tried 105# and just could not get it.

    Metcon
    Three rounds for time of:
    10 Dumbbell Hang Clean & Jerks 15#
    100 single unders

    Extra-Time Permitting
    Three sets of:
    8 Single-Arm Dumbbell Row 15# 20# 20#
    Rest 60 seconds
    Planks x 45-60 seconds made it to 45 sec each time
    Rest 60 seconds

  13. Justin Harrison says:

    PC EMOM- worked up to 245# PR

    Metcon- 9:57 45# KB

  14. Joy says:

    EMOM x 12
    Power Clean x 1 rep
    *Set 1 – 60%-38#
    *Set 2 – 65%-43#
    *Set 3 – 70%-48#
    *Set 4 – 75%-53#
    *Set 5 – 80%-58#
    *Set 6 – 85%-63
    *Sets 7-12 – 85+%-68# for all 6 rds

    Three rounds for time of: 10:25
    10 Dumbbell Hang Clean & Jerks- 12#
    50 Double Unders: subbed 16″ box steps

    Three sets of:
    8 Single-Arm Dumbbell Row: 15#
    Rest 60 seconds
    Planks x 45-60 seconds
    Rest 60 seconds

  15. MarkDGoff says:

    Emom x 12 PC
    105#/ 115#/ 125#/ 135#/ 145#/ 155#/ 165#/ 175#/ 185# PR!/ 190# for x 3

    Metcon
    6:57 25#dB and su/du

    Extra with 40# dB and 60 Sec plank

  16. Shea says:

    PC EMOM: worked from 83#–>130#
    Metcon: 10:20 w/83# Barbell HSC & J
    Extra: 2 rounds & out of time: 35# db & 60 sec planks

  17. Blake Stegall says:

    PC
    135/145/155/165/175/185/195/205f/205f/
    205PR/215f
    Metcon
    7:10 SU and 25#DB CJs

  18. Groves says:

    Strength: 135/135/145/155/165/175/185/195/205/205/215f/215f
    205 is my old PR. I should have jumped 5# instead of 10 to pr. Next time.

    MetCon:
    10:49 mix of 35/50 db, 2 rds dubs 1 of singles

    Extra:
    35/50/50 rows
    45 sec planks, bows and toes

  19. Elisabeth says:

    EMOM Power Cleans
    55/60/65/65/70/75/80/80/85/90 and 2 failed attempts at 95# but I had already PR’d I think I could have hit 95# though :-/

    Metcon
    13:30
    DB squat clean and jerks 10# db
    50 double under attempts with double unders in there (I got 3 double unders in a row which I’ve never done before! 🙂
    Did the extra work with 10 # db but I should have used more
    45 sec planks each time

  20. Gerrell says:

    Strength:
    95, 105,115,125,135,145,155,165,175
    185 PR!

    Metcon:
    6:37 25#, SU/DU

    Extra work: 35/40#

  21. jkeel 40/5'9/175ish says:

    PC: 155/175/195/205/225/245/275f/265f/255f/255f/255f
    You might say I failed at this. Pulled a PR match.

    METCON:
    7:40
    1st round with 35# DB’S unbroken.
    2nd and 3rd round with 50# DB’s very broken.
    Thanks for sharing the ammo cans brother Groves.

  22. Bobby says:

    PC EMOM: 145/155/165/175/185/195/205/215/225/237pr/240f/245f – 237 is new PR for both SC and PC.

    Metcon: 4:36 – 44# KB PC & J

    Extra: 70# DB row – :50ish plank

  23. Brett Christensen says:

    EMOM: 155/165/185/205/225 twice/235 failed several times. Last successful lift was 30 lbs under my 1RM. It feels good to pick up heavy stuff again.
    Metcon: 9:05 w/ 40lb Dumbbells
    Extra: 1st set with 40lb dumbbell last 2 wit 70lb dumbbell. Planks @ 60 sec each

  24. Rachael says:

    PC: 90/105/105/112/125/127/137/142/142/145/145/147… PR (by 2#)
    Metcon: 11:46 35# dumbbells

  25. Luke says:

    PC – 165/170/185/205/210/225/235/245/255/265/rest/275

    Metcon – 8:53
    50# dbsc

    Extra – 70# row

  26. jkb says:

    Strength: PC emomx12
    53/63/73/83/93/98f/93f/90/93/95PR!/98f

    Metcon: 6:47
    10 db pc&j, 10lb…shoulda gone heavier
    50 DU’s … Strung several sets of 20

    Extra: 3 sets
    8 single arm db row- 10lbs……shoulda gone heavier
    45 sec planks

  27. Kent carter says:

    Strength: 75/85/95/105/115/125/135/145/155-PR!
    Remainder at 135
    WOD: 8:18 20#; 10 DU’s & 40 wall kicks each rd

  28. Caleb C. says:

    Strength: worked up to #145pr

    Wod: 7:45 #30, half Du

    Extra work: #30 db

  29. Jennie says:

    Cleans with 4:30, Metcon at 7:30 in gymnastics parking lot

    93/103/113/120/128/135/145/155/165 PR/170F/170F (video’d, way early ankle extension)

    15# DB HSC + strict press (only DB I had)
    50 DU (2 rounds UB)
    5:55

  30. Bob says:

    EMOM 12
    Worked up to 180# (pr) but lost track of the progression

    Metcon 7:53

  31. Marcia Jo says:

    Strength/Skill: 65, 70, 85, 90, 95, 105, 110, 115, 120 (attempted 2x and failed) for 3 rounds, got 120 on the last round. PR! Woohoo!

    Metcon: 10:37
    20# DBs
    30 DUs/attempts (about 1/3rd attempts, 2/3rds successes), then 20 SUs each round

    Extra work done with 20# first round, 25# last 2 rounds
    45 second planks

  32. Monte says:

    Up to 205# PC, pr

    7:38
    35’s for Hc&J

    35’s for row

  33. Kim says:

    PC: 70#/75#/80#/85#/90#/100#/110#/115#f/
    110#/115#f/115#f/115#f
    Metcon: 5:40 20# db hsc- no jerks (shoulder)
    Extra: waiter carriers for 1min both arms
    45sec plank holds each time

  34. Brandy says:

    Went up to 135#…Wasn’t feeling it that day.

    Metcon…. 7:31 20# DBs

    60 seconds plank holds

  35. […] “Five-Minute Capacity Test” AMRAP 5: 5 Squat Cleans (135/95) 10 Burpees Over the Barbell Compare to similar on July 23, 2015 or May 5, 2015 […]

  36. […] 20 minutes to find 1 rep max Clean. Do not exceed 10 reps. Compare to similar on July 23, 2015 or May 5, 2015 […]

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