Strength
Find a heavy clean + hang clean + front squat
METCON
EMOM for 12 minutes:
6 Hang power clean 60/40
12 Box jumps 24/20
Post scores below!!
WOD 17-04-15
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About the Author: admin_crossfitsligo
Strength
Find a heavy clean + hang clean + front squat
METCON
EMOM for 12 minutes:
6 Hang power clean 60/40
12 Box jumps 24/20
Post scores below!!
Worked up to 55kg for the complex and stuck with that. Used 45kg for the EMOM, but was caught by the clock at the end of my fifth round. After that I started rebounding on some of the box jumps and at one point I thought I’d actually catch up again – in the end though I finished with 11 rounds + 5 hang power cleans. My arms were still sore from Tuesday, they’re absolutely throbbing now.
Worked up to 42.5kg for the strength. First 4 rounds emom were doable then I lost it.. Got 7 rounds and 9 box jumps. Feet cramped so bad the shoes had to come off for the last box jumps. Should have taken them off sooner!
75kg for complex
10rds and 6 HPC for WOD… That got tough very fast!!
65kg for complex , managed straight 10 rds for WOD – hard end to the week.
Worked up to 47.5kg for complex and got 11rds and 4 box jumps for WOD.
Worked up to 70 kgs,
Great class today,11 rounds.
Well done All.
47.5kg for complex, and got 12 rounds completed
Worked up to 100kg for complex and 12rds RX
41.5kg for complex – 10 rounds and 11 box jumps for EMOM.
60kg for the cleans.
Did full 12 rounds scaled to 40kg and 8 box jumps.