Warm-up:
Group med-ball toss followed by 15 minutes of practice clean and jerk
Workout:
For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep
Post time to comments.
Cool-down:
10 minutes of shoulder mobility
Powerlifting:
3 x 15 second handstand hold
5 x 5 ring dips
3-3-3-3-3-3-3-3-3
Speed Bench
3 x 8 Bent over rows
3 x 10 Barbell Shrugs
Max rep bodyweight bench press
“The Story of CrossFit Legacy” with Brian Yoak, CrossFit Journalpreview video [wmv] [mov]
“You have no choices about how you lose, but you do have a choice about how you come back and prepare to win again.” — Pat Riley
Hey guys,
just a reminder for anyone who wants to come we are still meeting every Wednesday morning at 8 a.m. at Cracker Barrell for our CFHSV Bible study. Anyone is welcome.
Courtney!
I’m so impressed by everyone who did the WOD and then stayed for powerlifting!
Like the pic!
12:15
135-145-165-185-205
DNF at 20:00 cut-off
115, 5 reps
135, 4 reps
135, 3 reps
155, 2 reps
165, x rep
Ok, I’m not as frustrated with this as I as a second ago. Just checked my log and my 1 rep PR for the Clean & Jerk on 6/21/11 was 155. Getting it twice late in this wod is a win.
That’s awesome! From the work you were doing, I don’t think you have anything to be frustrated about.
Great work, AP!
🙂
11:02
Scaled to ring rows in place of rope climbs (3:1)
65-75-85-95-105
In hindsight, I probably could have gone heavier on the c&j, but it was still a tough WOD.
Also…got my first rope climb today after the WOD! WOOHOO!!
Awesome on the rope climb!
You can do it Carsey!
This is slightly off-topic. Burpees suck, even in sets of three. Just had to get that off my chest. I feel much better now. Thanks.
Agree
Hi my name is Robb. I hate burpees too.
F A Burpee, can I say that?
concur!
115, 135, 155, 175, 195(PR) @ 20min
16:10
145 to 205(PR)
CFG5 Masters WOD 5: 4:40
500m row, 500m bike, 15 Burpee Box Jumps, 120ft Farmers Carry
The Games scoreboard times were 4:00-4:25. I pulled the row at 1:50 which was way too slow, trying to leave a little in the tank for the Burpee Box jumps. This needs to be an all out sprint.
No excuse for you not to be there next year. You are killing it.
17:29 RX on Clean and Jerk
3X Ring Rows for rope accents
Fight Gone Bad!
264 (pr)
I’m going to start calling the workout “Robert’s goats gone bad”
17:46 rx’d
11:27 with sub for ring rows. Did 65#-115#. Good seeing Russell sneak in.
Yeah that Russell, he’s a sneaky one.
15:02 scaled with ring rows 115#-165#.
7:36 as Rx’ed
This one was pretty fun. I think Sub-5 is doable next time.