2017 December 20 WOD

Posted: December 19, 2017 in Uncategorized

Skill/Strength

Every 90 seconds x5
1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean
Rest 2:00, adjust load
EMOMx5
1 Heavy Squat Clean

Metcon

3 RFT
20 Hang Power Cleans
20 Front Squats
20 Push Press

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Comments
  1. Kenny Mack says:

    Complex – 135/155/185/205/225
    Singles – 245/265/285/305/325f
    Metcon – 12:43 @115

  2. The Haggs says:

    Joe
    14:25 @ 95#

    Hollie
    11:18 @65#

  3. jks says:

    PC,HSC,SC 3rnds@100#, 2rnds@110#
    SC 120# all rnds
    Metcon 21:40 @ 70#

  4. Jim D says:

    Clean Complex 135,165,175, 185, 185
    Singles EMOM 195,195, 200, 200, 205
    METCON 11:37 @ 95# (push press big weakness)

  5. Josh Maxwell says:

    Drop in at Crossfit OTG
    EMOM 3
    1C&J@70%
    rest 3:00
    5×3 Stiff Legged Deadlifts
    225/245/275/275/275

    Metcon:
    Pivot
    15-12-9
    OHS 95#
    Jumping C2B Pull-ups
    Toes to Barbell

  6. Megan P. says:

    Strength
    Worked up to #105
    EMomx5
    1 heavy sq clean
    Worked to #145

    Metcon
    11:06
    #65

  7. Kimberley says:

    Strength
    45/55/55/65/65
    Emom 65/70/75/80/85

    Metcon 13:49 @45#

  8. Bobby says:

    PC+HSC+SC: 135/155/185/205/225

    SC: 225/245/275/295/305 PR!

    Metcon: 14:52 – rnd 1: 135#, rnds 2&3: 115#… 135 too slow… was not a smart idea.

  9. Mark Goff says:

    Strength #1
    95-125#
    Strength #2
    165,165,175,185, 200 pr

    Metcon
    14:29
    95#

  10. Monique says:

    Strength
    65/85/95/105/115

    EMOM
    115/115/125f/125/125 (I don’t remember going up to 135)

    Metcon – 14:37 ☠️
    Round 1 with 55#
    Rounds 2 & 3 with 45#
    My traps were hurting! So hot. So slow.

  11. jkeel 43/5'9/180ish says:

    Complex: 135/135/155/155/185
    Singles: 225/225/245/255/275

    Metcon:
    14:28
    115# for round one. 95# for 2 and 3.

  12. Kent says:

    Complex – 75-95
    Singles – 75/75/95/115/135
    Metcon – 14:42@75

  13. Haley says:

    Complex: 85/85/90/90/95
    Singles: 105/105/115/115/120
    Metcon: 13:50 55#

  14. Matt Z. says:

    3 move to 225
    SC to 275
    9:03 @ 115

  15. Brett Christensen says:

    1.) On the 0:00
    AMRAP 15
    15 PS @ 75
    30 DUs
    15 WB @ 20
    30 DUs
    4 rounds + 15 + 30, heart rate was way out of control here.
    2.) On the 25:00
    AMRAP 10
    12 T2Bs
    9 Cal bike
    6 D Ball cleans @ 150
    3 rounds + 9, d ball cleans are feeling better
    3.) On the 45:00
    3 RFT
    12 DLs @ 205
    9 HPCs @ 205
    6 PJs @ 205
    14:44
    4.) Midline not for time
    30-20-10
    Med ball GHDs @ 20 lbs
    Back ext
    5.) ROMWOD

  16. Carolyn says:

    Strength: 65/65/75/80/85
    Emom (heavy): 95/95/105f/95/105f

    Metcon: 12:17 @ 45#

  17. Shea says:

    Clean complex: 75/85/95/105/105
    Heavy SC: 105/115/115/125/130 PR!
    Metcon: 12:08 @65#

  18. Rob H. says:

    Meton @95#
    11:17

  19. Wilks says:

    10:44 @ 95#

  20. Tanya says:

    Strength 120# SC

    9:25 w/ 25# DBs

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