10/09/2009

''Max Effort Power Clean Singles, and a Bonus Met.Con.'' (10.09.2009)

Warm-up Drills (10.09.2009)
Row 500m
15 x Burpees
15 x Medicine Ball Cleans

''Max Effort Power Clean Singles'' (10.09.2009)
1-1-1-1-1

Post loads to comments

''Front Squat, Sit-up Met.Con.'' (10.09.2009)
Complete 18-15-12-9 reps for time of
Front Squat (185lbs)
GHD Sit-ups

Post times to comments.

CrossFit Endurance WOD (10.09.2009)
Swim, Bike, Run, or Row (C2)
6 Rounds of
:90 max effort x :90 rest

Post distances to comme
nts.

12 comments:

Anonymous said...

WOHOOOOOOO CANNOT WAIT... NOT

OD

Kristina said...

Max Rep Power Cleans
85/90/95/100F/100F

Bonus stuff
8:30 75lbs

Anonymous said...

Lynn
max effort power clean 85/90f/90-f/90f/90f
18-15-12-9 85# front squat/ghd sit ups
10:45

Nick said...

as Rx'd

Power Cleans: 185/205/225/245F/245F

Front squat, Sit-up Metcon
11:19

-Rambo

Anonymous said...

BOOHOO Power Cleans: Something I have yet to master 65/75F/75F/75F/75F

Front Squat, Sit-up Metcon 9:37

Pulled something in my ankle though and does that smart! Oh well I have a few days to recover. See you all next week.

OD

Anonymous said...

Power Cleans - 95/115f/115f/115/120f

Front Squat, Sit-up metcon -

9:14 100lbs

Bada Bing

Anonymous said...

max cleans 155/165/175/185/200F

16:45 front squat and sit ups MetCon
-Nate

Anonymous said...

Staci Max Cleans 95/100/105/110/115F
Front Squat and sit ups ???

Dan Max Cleans 155/175/195/215F/215

Anonymous said...

Jim

135/155/185/205/225F

12:35 as rx'd

Anonymous said...

Clean 135/145/155/165F/160F

Indy

Clean 85/90/95/100/105

squat-sit 9:56 95lbs (2rounds) 75lbs (2 rounds)

Khan

Anonymous said...

clean 95/115/135/155/185

squat 6 @ 185 the rest @135


Kevin Jones

Anonymous said...

Power Clean: 135/155/185F/180/185
Front Squat/GHD Met.Con @ 155: 17:16

Dang!