WOD:
A. 10 rounds of: 1 squat clean to 1 jerk every 90 seconds
B. 7 minute AMRAP of:
2 power clean 135/95 (MRX 95/65)
2 shoulder to overhead
2 hang squat clean
2 shoulder to overhead
1 rope climb 15′ RX+ 4 ring muscle-ups (MRX 1 rope climb 10′)
rest 3 minutes
5 minute AMRAP of: (pick up where you left off)
2 power clean 135/95 (MRX 95/65)
2 shoulder to overhead
2 hang squat clean
2 shoulder to overhead
1 rope climb 15′ RX+ 4 ring muscle-ups (MRX 1 rope climb 10′)
CFHSV Running & Endurance WOD:
–400m Run–
20 Burpees
R&E – 14:38 Rx with DUs
A. 260
B. 9 + 8 rx +
A. 205 PR
B. 8+8 RX+
OOPS!! I blew it today, 9+4 SCALED, NOT MRX! for some reason I got into a habit of doing hang cleans and not hang Squat cleans during part B! OH well 6 lbs away from PR on the squat clean and jerk.
Mandee you are Magnificent! I have now watched the video over 100 times 🙂
Great job to all that came in working form and technique and lifting big weights today. Awesome job CFHSV!!!!
Squat Clean Jerk:
95-115-145-155-175-185-185-185-185-185-185 – That was it and probably too much.
WOD RXd = 7rds + 4reps
A: 185 PR
B: 6+9 RX+
A. Running and Endurance: 15:11 RX w/ DUs
B. 230 – 245(X, jerk)
C. 10+5 RX+