Tuesday, July 11th

10
Jul

Tuesday, July 11th

WOD

AMRAP 4 min
27 Hang Power Cleans (115/75lbs)
27 Wall Balls (20/14lbs)
27 Cal Row

—–REST 4 min—-

AMRAP 4 min|
21 Hang Power Cleans
21 Wall Balls
21 Cal Row

—–REST 4 min—-

AMRAP 4 min
15 Hang Power Cleans
15 Wall Balls
15 Cal Row

Post rounds completed for each AMRAP to Comments.

63 Responses

  1. ERIC S.

    Building intensity today through intervals.

    To match the stimulus of the workout, we are looking for a weight that we can hang power clean for 21+ repetitions when fresh.
    On the hang power cleans, we are looking more to move efficiently than for speed. This opens our 4:00 window, and sacrificing technique for speed here will only catch up to us on the wall balls and row.
    Break these up into manageable chunks. What we don’t want to do here is hold on for an unbroken set if it requires a significant break before starting the wall balls. Ensure on every repetition as well that we are finding the shoulders, and not the wrists on the catch. Given how it is a lighter load, 115/75 and inside of a short time window, we need to pay even more diligent attention towards our technique. If we start to catch with low elbows, what happens here is that our shoulders do the majority of the work wrestling the bar to the finished elbow through position. This comes back to pay a price on the wall balls, where our shoulders are heavily fatigued from so. It won’t be your legs that slow on the wallballs – it will be the shoulders.
    View the first two movements (cleans and wall balls) as one package – what is our fastest way to make it through those initial 54 repetitions in that first portion. The 4:00 window moves quick, and we are looking to minimize the amount of time we aren’t moving. Even if we get to the rower fairly fatigued, we can still pull the handle. We can make progress for the initial few strokes and gradually pick up into a faster speed. Let’s just get there first. Warm up with an easy 27 cal row and see how long it takes you (60-70%) to give you an idea of what you’re working with here.
    On Part #1, it will be a challenge to finish one full round.
    On Part #2, it will be a challenge to try to get further than Part #1, despite the reduction in reps.
    On Part #3, it will be a challenge to try to come close to finishing two rounds. Good luck guys.

  2. ERIC S.

    Building intensity today through intervals.

    To match the stimulus of the workout, we are looking for a weight that we can hang power clean for 21+ repetitions when fresh.
    On the hang power cleans, we are looking more to move efficiently than for speed. This opens our 4:00 window, and sacrificing technique for speed here will only catch up to us on the wall balls and row.
    Break these up into manageable chunks. What we don’t want to do here is hold on for an unbroken set if it requires a significant break before starting the wall balls. Ensure on every repetition as well that we are finding the shoulders, and not the wrists on the catch. Given how it is a lighter load, 115/75 and inside of a short time window, we need to pay even more diligent attention towards our technique. If we start to catch with low elbows, what happens here is that our shoulders do the majority of the work wrestling the bar to the finished elbow through position. This comes back to pay a price on the wall balls, where our shoulders are heavily fatigued from so. It won’t be your legs that slow on the wallballs – it will be the shoulders.
    View the first two movements (cleans and wall balls) as one package – what is our fastest way to make it through those initial 54 repetitions in that first portion. The 4:00 window moves quick, and we are looking to minimize the amount of time we aren’t moving. Even if we get to the rower fairly fatigued, we can still pull the handle. We can make progress for the initial few strokes and gradually pick up into a faster speed. Let’s just get there first. Warm up with an easy 27 cal row and see how long it takes you (60-70%) to give you an idea of what you’re working with here.
    On Part #1, it will be a challenge to finish one full round.
    On Part #2, it will be a challenge to try to get further than Part #1, despite the reduction in reps.
    On Part #3, it will be a challenge to try to come close to finishing two rounds. Good luck guys.

  3. Lina

    AMRAP 4 min

    27 Hang Power Cleans (115/75lbs)
    27 Wall Balls (20/14lbs)
    27 Cal Row
    Lina: 27+27+ 🙁 =54reps @75pounds

    —–REST 4 min—-

    21 Hang Power Cleans
    21 Wall Balls
    21 Cal Row
    Lina: 21+21+15= 57 pounds @70pounds

    —–REST 4 min—-

    15 Hang Power Cleans
    15 Wall Balls
    15 Cal Row
    Lina: 1+7= 52 @70pounds

  4. Lina

    AMRAP 4 min

    27 Hang Power Cleans (115/75lbs)
    27 Wall Balls (20/14lbs)
    27 Cal Row
    Lina: 27+27+ 🙁 =54reps @75pounds

    —–REST 4 min—-

    21 Hang Power Cleans
    21 Wall Balls
    21 Cal Row
    Lina: 21+21+15= 57 pounds @70pounds

    —–REST 4 min—-

    15 Hang Power Cleans
    15 Wall Balls
    15 Cal Row
    Lina: 1+7= 52 @70pounds

  5. BAston

    WOD rx’d

    1: 72 reps
    2: 1 round + 1
    3: 1 round + 8

    Felt pretty good on the cleans and row, but wall balls were rough.

  6. robseda

    1+15, 1+27, 1+37 ladies’ rx #girlpower
    Wrist felt ok on the cleans- I’ll try this weight again next time before going any heavier
    wb to 11 ft target 🎯 to maintain marginal masculinity

  7. Rekas

    1+6, 1+8, 1+22 rx
    wb unbroken

    Picking up the bar after the row was the hardest part. Burning lungs!

  8. dtm

    Modified for Underwear Fitness
    HPC w/ 35# dbs
    Thrusters w/ single 35# db
    Burpees
    77/1+8/1+15

    Going back to the cleans after burpees…WOOF

    Cash-out:
    Curlzzz
    Max unbroken thrusters w/ single 35# db (32/30/28)

  9. dtm

    Modified for Underwear Fitness
    HPC w/ 35# dbs
    Thrusters w/ single 35# db
    Burpees
    77/1+8/1+15

    Going back to the cleans after burpees…WOOF

    Cash-out:
    Curlzzz
    Max unbroken thrusters w/ single 35# db (32/30/28)

    1. JoJo

      Accessory work:
      2×10 beat swing
      2 sets of 3 reps with red band
      Beat swing into
      Pull-up
      Chest to bar
      Muscle-up

  10. jmiz

    Crossfit Muscle Farm a Miami

    Back Squat 3s – kept it flat at 185#. Less than zero in tank.

    500m row
    200m run
    100 dubs
    50 air squats
    25 burpee box jumps
    50 air squats
    100 dubs
    200m run
    500m row

    Just under 25 min cap rx. Now much less than zero. Miami is f ing hot.

  11. jmiz

    Crossfit Muscle Farm a Miami

    Back Squat 3s – kept it flat at 185#. Less than zero in tank.

    500m row
    200m run
    100 dubs
    50 air squats
    25 burpee box jumps
    50 air squats
    100 dubs
    200m run
    500m row

    Just under 25 min cap rx. Now much less than zero. Miami is f ing hot.

  12. juliavery

    Right arm malfunction + no engine + being a wimp on the rower + doing this solo made this workout pretty terrible. Yes, I’m full of excuses 🙂

    0+77
    1+7
    1+27

    Weights Rx’d. Wall balls to 10′ target. Jojo, I told E to make you use the men’s target from now on. You’re welcome.

    1. JoJo

      You are funny…
      Let’s go you gotta get that engine back…but I’ll take it.
      I think you should blog more and do our workouts!!!!

  13. juliavery

    Right arm malfunction + no engine + being a wimp on the rower + doing this solo made this workout pretty terrible. Yes, I’m full of excuses 🙂

    0+77
    1+7
    1+27

    Weights Rx’d. Wall balls to 10′ target. Jojo, I told E to make you use the men’s target from now on. You’re welcome.

  14. sassypants

    I don’t usually blog, but when I do, it’s for a good wod.

    73 (oops)
    1+6
    1+20
    rx’d

    Re-test max unbroken pullups
    Pronated–8 (PR by 2)
    Supinated–10 (PR by 3)

    1. JoJo

      I heard you drop that weight on last RD and I’m like 😩😩😩 I can’t cycle HPC any faster… great competitive push at end.

    2. sassypants

      Woops I lied. Only 7 on probated pull-ups. 😭

      @jojo yeah I can cycle HPC but then I died on the stupid wallballs!!!

  15. sassypants

    I don’t usually blog, but when I do, it’s for a good wod.

    73 (oops)
    1+6
    1+20
    rx’d

    Re-test max unbroken pullups
    Pronated–8 (PR by 2)
    Supinated–10 (PR by 3)

    1. JoJo

      I heard you drop that weight on last RD and I’m like 😩😩😩 I can’t cycle HPC any faster… great competitive push at end.

    2. sassypants

      Woops I lied. Only 7 on probated pull-ups. 😭

      @jojo yeah I can cycle HPC but then I died on the stupid wallballs!!!

  16. Ashley Moduno

    WOD:
    76
    1+6
    1+22
    HPC’s unbroken (except the second set in the last round- did those in sets of 5). T-rex arms for dayyyysssss

  17. Mike Wask

    54, 45, 42 Rx

    Pretty brutal after not showing up for 3 weeks, I should probably work on my consistency of at least making it to the gym

  18. Liz

    Drop in at Frontline in Wilmington – loved the community and the coaching!
    Metcon: partner wod 5 rounds split evenlyish
    25 wall balls, 25 power cleans 55#, 15 burpee over box 20″
    15:40
    Cash out:
    5x400m run with 1′ rest @1:45
    100 straight leg sit ups
    Double under practice
    90min of restorative yoga. It’s amazing! You do poses on a pile of pillows and blankets and this masseuse/yogi comes around and gives you deep tissue releases with lavender oil.