Style Sampler
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Patterns for Boxed Mode
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Lifting Day
© 2020 CrossFit Moncton Inc.
Amanda Hunt
Amanda Hunt April 6, 2021 at 6:50 am
Mobility and Warm-up
5 sets
Hang Power Clean x 3
Lift every 90 sec
**55#, 65#, 70# x 2 sets, 75#
AMRAP in 10 min
5 Hang Power Cleans (55#)
5 S2OH
10 Lunges
170 Total Reps
Thanks Ingrid!!
Jackie
Jackie April 6, 2021 at 7:16 am
Warmup & Mobility
Lift every 90 Seconds (5 sets)
1 PC, 1 Below the Knee PC, 1HPC
55, 60, 65, 70, 75
AMRAP 10 Minutes
5HPC @ 55
5 S2OH
5 Lunges (R)
5 Lunges (L)
7 R, and up to 1 Lunge in the 8th R.
Rémi F.
Rémi F. April 6, 2021 at 7:55 am
Power Clean + Below the Knee Power Clean + Hang Power Clean
Lift every 90 sec
115-135-145-155-165
Wod purple (115#)
6 + 5 hpc
Cheryl
Cheryl April 6, 2021 at 8:51 am
Hang Power Clean, Lift every 90 sec
45-50-55-60-65#
AMRAP in 10 min
5 Hang Power Cleans (55#)
5 S2OH
10 Alt lunges
>> 6 rounds + 2 lunges
Thanks Ingrid!
Kelly B
Kelly B April 6, 2021 at 9:41 am
5 sets
Power Clean + Below the Knee Power Clean + Hang Power Clean
Lift every 90 sec
85-90-95-100-105#
AMRAP in 10 min
5 Hang Power Cleans (85#)
5 S2OH
10 Jumping Lunges
Total: 6 rounds + 3 S2OH
That felt heavy this morning but happy my shoulder held up.
Thanks Ingrid
Audrey
Audrey April 6, 2021 at 11:17 am
STRENGTH
Lift every 90 Seconds (5 sets)
1 PC, 1 Below the Knee PC, 1HPC
85-95-105-115-120#
WOD (Blue/Purple)
AMRAP 10 Minutes
5 HPC @ 75#
5 S2OH
10 Jumping Lunges
8 Rounds + 5HPC / 165 Total Reps
Kristen
Kristen April 6, 2021 at 1:18 pm
5 sets Power Clean, Below the Knee Power Clean & Hang Power Clean
55-65-65-70-75
AMRAP
5 Hang Power Cleans 60#
5 push jerks
5 lunges (R) 5 lunges (L)
6 rounds + 1 push jerk
Fred
Fred April 6, 2021 at 1:26 pm
5 sets
Power Clean + Below the Knee Power Clean + Hang Power Clean
Lift every 90 sec
105-135-150-165-170#
AMRAP in 10 min
5 Hang Power Cleans (155/105#) – scaled weight between purple and brown @ 135#… good weight
5 S2OH
10 jumping lunges
Score: 7 rounds even
First set with bar unbroken… subsequent sets 4+1/5
Catherine Wilson
Catherine Wilson April 6, 2021 at 1:32 pm
Hang Power Clean, Lift every 90 sec
40, 40, 45, 45, 50
AMRAP in 10 min
5 Hang Power Cleans (35#)
5 push press
10 Squats
6 rounds + 5 HPC, + 5 push press
Would have had a full 7 but I didn’t move my face out the way on that last push press, the barbell grazed the forehead and knocked the glasses askew.
Thanks Ingrid!
Christie Neate
Christie Neate April 6, 2021 at 2:01 pm
5 sets
Power Clean + Below the Knee Power Clean + Hang Power Clean
Lift every 90 sec
55-85-85-85-85# *Stayed at 65% to give my back a little break between sets.
AMRAP in 10 min
5 Hang Power Cleans (85#)
5 S2OH
5 Lunges (L)
5 Lunges (R)
5R + 10 Reps
Thanks Kevin!
Stephdh120
Stephdh120 April 6, 2021 at 5:24 pm
PC/Below knee PC/ HPC every 90 sec
55/65/70/75/80#
Amrap 10min
5HPC (65#)
5S2OH
5 lunges(R)
5 Lunges (L)
Total- 6rds & 5 S2OH
Laura
Laura April 6, 2021 at 6:25 pm
5 sets
Power Clean + Below the Knee Power Clean + Hang Power Clean
Lift every 90 sec
65-65-85-95-105#
AMRAP in 10 min
5 Hang Power Cleans (85#)
5 S2OH
5 pistols (L)
5 pistols (R)
Total: 6 rounds + 1 S2OH
Barbell unbroken but transitions were slow.
Thanks Kevin!
Annick Bouchard
Annick Bouchard April 6, 2021 at 6:50 pm
Hang Power Clean, Lift every 90 sec
35-45-55-55-65#
AMRAP in 10 min
5 Hang Power Cleans (45#)
5 S2OH
10 Alt lunges
>> 8 rounds
On last round of lunges only got 8 in.
Gabriel
Gabriel April 6, 2021 at 6:57 pm
5 sets
Power Clean + Below the Knee Power Clean + Hang Power Clean
95-105-115-135-155
AMRAP in 10 min
5 Hang Power Cleans (115#)
5 S2OH
5 Pistols (L)
5 Pistol (R)
6 rounds plus 2 HPC
fun to do pistols.
Merci Ingrid!
Elba
Elba April 6, 2021 at 7:14 pm
Lift every 90 Seconds (5 sets)
1 PC, 1 Below the Knee PC, 1HPC
85-95-105-115-125
AMRAP 10 Minutes
5HPC @ 105
5 S2OH
5 Lunges (L)
5 Lunges (R)
8 rds + 10 reps
GillesGautreau
GillesGautreau April 6, 2021 at 8:08 pm
5 set
HPC
95-105-115-125-130
WOD
AMRAP in 10 min
5 hang power clean 115#
5 S2OH
8 round
Neil
Neil April 6, 2021 at 8:13 pm
Lift every 90 Seconds (5 sets)
1 PC, 1 Below the Knee PC, 1HPC
65-95-95-115-115
AMRAP 10 Minutes
5HPC @ 95
5 S2OH
5 Lunges (R)
5 Lunges (L)
5 rounds + 3HPC
Overheads were heavy.
Joe McSheffery
Joe McSheffery April 6, 2021 at 9:16 pm
Yay Neil!
Joe McSheffery
Joe McSheffery April 6, 2021 at 9:17 pm
Home WOD
2000m row 7:30.5
Amrap 15 min
3 pull-ups
6 pushups
9 squats
14 Rds
2000m row 8:01.1
Amanda
Amanda April 6, 2021 at 9:19 pm
Wod with.. pistols, and 95# for first 3 rounds, then dropped to 85# for the last two.
5 reps short of 5 rounds
Daniel L Davey
Daniel L Davey April 6, 2021 at 9:27 pm
5 sets
Power Clean + Below the Knee Power Clean + Hang Power Clean
Lift every 90 sec
115-135-155-185-205(failed the HPC)
AMRAP in 10 min
5 Hang Power Cleans (155/105#)
5 S2OH
5 Pistols (L)
5 Pistol (R)
4 or 5 rounds +5HPC@ 155#(first round did power cleans cause i dunno. Not listening I guess)
Barbell unbroken
Pistols was a mixture. Last round was 5 unbroken (R)Happy with that.
John Hunt
John Hunt April 6, 2021 at 9:28 pm
Power Clean + Below the Knee Power Clean + Hang Power Clean
95-115-135-145-155
AMRAP in 10 min
5 Hang Power Cleans 115#
5 S2OH
5 Pistols (L)
5 Pistol (R)
4 Rounds + 3 pistols (R)
Thanks Kevin!
Stacey Simpson
Stacey Simpson April 7, 2021 at 8:46 am
Power Clean + Below the Knee Power Clean + Hang Power Clean
55# – 65# – 75# – 85# – 85#
AMRAP in 10 min – Blue
5 Hang Power Cleans (65#)
5 S2OH
5 Lunge (L)
5 Lunge (R)
Score: 6 rounds + 1 HPC
Amber G
Amber G April 7, 2021 at 1:10 pm
5 sets
Power Clean + Below the Knee Power Clean + Hang Power Clean
Lift every 90 sec
*40# – 50# – 55# – 60# – 65#
AMRAP in 10 min
5 Hang Power Cleans (40#)
5 Push press
10 lunges
*2 push presses into 8th round
heididaigle
heididaigle April 18, 2021 at 11:40 am
Power Clean + PC from knees + HPC
55-65-75-85-90
10 Min AMRAP
5 Hang Power Cleans @ 80#
5 S2OH @ 80#
10 Jumping Lunges
5 Rounds + 5 + 5 + 3 Jumping lunges at time cap…..then finished last 7 jumping lunges. Those jumping lunges got “burny” very fast!