Another long one

29
Sep

Another long one

Complete as many rounds as possible 20 minutes of:
5 Thrusters (95#)
7 Hang Powercleans (95#)
10 Sumo Deadlift High-pulls (95#)

Check out this video from the Affilate Blog – Strong Dad at CrossFit Montgomery County

Lance shows that box who's boss

Lance - Crouching Tiger, Hidden Dragon

46 Responses

    1. Rob - Pushup Machine

      A long week but so worth every bit of the discomfort. Congrats on the total annihilation of Angie yesterday. For the record reading your post this AM was my “Holy Crap” moment of the day, way to go Gill!!

  1. Warmup x 2

    Strength: Clean
    1-1-1-1-1
    65-85-105-125-135(PR)

    WOD: AMRAP in 20 minutes
    5 Thrusters (75#)
    7 Hang Powercleans (75#)
    10 Sumo Deadlift High-pulls (75#)

    9 rounds flat

    Not sure what happened this morning. I haven’t felt this weak in a long time. Maybe it’s the rum I had on Saturday? Or maybe I’m coming down with a virus 🙁

    1. Rob

      Great work Pat! The thing to remember is that you still did the WOD, so even if your body wasn’t firing full strength you still gave it 100% of what you had today!!

    2. Don’t stress too much about your performance. Off days will happen. they’re frustrating, but you have to realize you won’t hit PR’s eeeeeeeevery single time you step in the gym. And as the pushup machine stated, you still did it- which is far better than sitting on your ass all day. 🙂

  2. Elissa

    Warmup x 2

    Strength: Overhead Squat
    1-1-1-1-1
    60-70-80-90-100 (Pr)

    WOD: AMRAP in 20 minutes
    5 Thrusters (65#)
    7 Hang Powercleans
    10 Sumo Deadlift High-pulls

    7 rounds + 5 Thrusters

    was this ever intense! woow!

  3. Andy

    CFWU x 2

    Strength : 1-1-1-1-1 Back Squats
    135-155-175-185-205

    WOD : AMRAP 20
    5 thrusters (65)
    7 hang power cleans
    10 SDHP
    ——————-
    9 rounds even
    Gonna feel this tomorrow (tonight!) after being away for 2 weeks. Good to be back though…sorry I missed the cake 🙂

  4. MC

    CFWU x 2

    WOD: AMRAP 20 of:
    -5 thrusters #65
    -7 Hang power clean #65
    -10 SDHP #65
    Total: 8 rounds minus 9 SDHP.
    I am disappoint for not having give my 100%. I found that one hard….mentally. I wanted to quit on every second of the 20 min. It’s been a while since a wod made me feel that way.

    Congrats Jane on your 2 rounds PR…You really worked hard tonight!!! 🙂

  5. Jamie

    Warmup x 2

    Strength: Clean
    1-1-1-1-1
    35 than 45, Worked on form

    AMRAP in 20 minutes
    5 Thrusters 45
    7 Hang Powercleans
    10 SDHP

    9 rounds, plus 5 T and 7 HP

  6. Jane

    CFWU x 2

    Strength – Push Press
    1-1-1-1-1
    45-45-50-55-65(failed)-60(skeptical)-60(Stop now, you’re embarrassing yourself)

    WOD: AMRAP in 20 min of:
    5 Thrusters 45#
    7 Hang Powercleans 45#
    10 SDLHP 45 #

    9 rounds + several F-Bombs

    MC – This workout had the same psychological effect on me. I had to keep talking myself into continuing. I think it’s the HPCs; or maybe just the combination of exercises. You worked very hard yourself girl!! 🙂

  7. Gillyon

    CW X 2
    Strength: Front Squat 1-1-1-1-1/45-65-85-105-ran out of time

    WOD: AMRAP in 20 min of:
    5 Thrusters 55#
    7 Hang Powercleans 55#
    10 SDLHP 55 #
    9 rounds + thrusters and HPC

    Great job everyone! 🙂 I agree MC and Jane…this WOD was very tough mentally. Great weight and rounds though ladies!

  8. Chantal

    warm up x 1 (ran out of time)

    Strength (push press)1-1-1-1
    45-70-85-95(PR by 10)

    WOD- AMRAP in 20 min of:
    5 Thrusters
    7 Hang Powercleans
    10 SDLHP

    65 pounds
    7 rounds + 5 Thrusters

    Good work everybody !!!

  9. Shane

    CFWU X 2
    Strenth (push jerk) 1-1-1-1
    65-85-105-125(PR)
    WOD- AMRAP in 20 minutes
    5 Thrusters
    7 Hang Powercleans
    10 SDLHP
    45 lbs for 10 rounds

  10. Tracet

    CFWU x2

    Strength: 1-1-1-1-1
    Clean 45-50-55-60-65(PR)

    WOD: AMRAP in 20 min
    5 Thrusters(45)
    7 Hang Power Cleans
    10 SDHP

    8 rounds + 5 thrusters

    This WOD just about killed me. Really tough!When I got home, my youngest son asked me if I just had a shower.

  11. Lisa

    wupx2
    strength 1-1-1-1-1
    front squat 45-55-65-70-75 (pr)
    wod amrap in 20 mins
    5 thrusters
    7 hang powercleans
    10 sdhp
    (35) 9 rounds,long hard rounds

  12. Rob - Pushup Machine

    CFWU x2
    Strength 1-1-1-1-1
    Dead lift 135-225-275-300-325(PR) Prev. PR was 275
    WOD: AMRAP – 20 Min.
    5 Thrusters (95#)
    7 Hang power cleans
    10 SDHP
    Total: 9 Rounds even. 1st attempt @ this WOD and learned a valuable lesson about pace… fired out of the gates on all cylinders early on and was taunted by PUKIE for the last few rounds… Yikes 1st time I’ve heard PUKIE knocking. Stupid-stupid stupid!

    Great push tonight everyone… some serious poundage was tossed around. 🙂

      1. Rob

        LOL… forgot to delete from my profile… i guess 1 week was celebration enough… but remember you were there, you helped create the PU machine. 🙂 Welcome back to the board Dave!

  13. Dave

    CFWU x2

    Strength: 1-1-1-1-1
    Back Squat 135-145-195-200*PR (I will squat 295 by the end of November, look out Kevin)

    WOD: AMRAP in 20 min
    5 Thrusters (95)
    7 Hang Power Cleans (95)
    10 SDHP (95)

    9 rounds even

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