Rig Day

3
Jun

Rig Day

Weighted Pullups x3

15-12-9-6-3

Power Cleans (155/105#)

C2B Pullups

*12 min cap

23 Responses

  1. Amanda Hunt

    Mobility and warm-up

    Strength (Yellow)
    4 x 10 Ring Rows +
    Max Deadhang Hold

    Ring Rows all unbroken
    Holds: 30 sec – 30 sec – 22 sec – 30 sec

    WOD (Yellow/Blue)

    15-12-9-6-3
    Hang Power Cleans (55#)
    Jumping Pull-ups

    ***Completed all rounds in 6:03 mins.

    Thanks Shane!!!

  2. Janet

    Strength (Yellow)
    3 x 3 negatives
    2 x 3 pull-ups with little purple band
    1 almost pull up

    WOD (orange/purple)

    15-12-9-6-3
    Hang Power Cleans (85#) went to 75# in the 12’s
    Jumping Pull-ups

    7:48

  3. Kelly B

    Strict Pull-ups x3
    3-3-3-3-3-3-3

    15-12-9-6-3
    Power Cleans (85#)
    Pull-ups
    Time: 8:24
    (pull-ups were singles…need to relearn stringing them together)

    Thanks Shane!

  4. David Wiens

    Weighted Pull-ups x3
    30lbs, 30 lbs, 35 lbs, 35 lbs

    15-12-9-6-3
    Power Cleans (115#)
    Pull-ups/Jumping C2B Pullups
    Time: 12:14

    Recently leveled up on weightlifting and man was this one hard. 15 & 12 were all single strict pull-ups (really need to learn how to kip) and after that I switched to jumping C2B pullups.

    Thanks for everyone @ 6am for cheering me on to finish this one.

    Thanks Shane!

    1. Blake

      WOD:
      15-12-9-6-3
      Power Cleans (really Muscle Cleans) @ 115#
      Pullups

      TIME: 6:38

      Knee problems today so kept it lighter and tried to minimize breaks and go faster.

  5. Christie Neate

    Strength (Orange)
    x3-5 negatives with dark blue band

    WOD (purple / orange)

    15-12-9-6-3
    Hang Power Cleans (85#)
    Jumping Pull-ups

    7:28
    Thanks Ingrid!

  6. Fred

    Weighted Pullups x3
    BW-8#ball-14#ball-20-25-25# w/ belt

    15-12-9-6-3
    Power Cleans (155/105#) – Scaled to 135# between purple and brown
    C2B Pullups – Scaled to regular PUs
    *12 min cap
    Time: 8:41

    All steady singles

  7. Amanda

    Scaled the pullups to purple/regular pullups as I’m flat brown for Upper body pull, and did the posted weight for the cleans. They were heavy. And slow.

    11:51

  8. Stephdh120

    10 ring rows & max deadhang x4
    (Deadhang 30sec each)

    15-12-9-6-3
    Power clean (75#)
    Jumping Pull ups
    Time- 8.56

  9. Joe

    Weighted Pullups
    35# for 2, 35# for 1, couple singles. Knew the WOD would use up all my pullups…

    15-12-9-6-3

    Power Cleans (115#

    Pullups
    Ended with 10:26. Glad to get that many pullups in. PC weren’t too bad. Talked to Shane after about Kipping and saving energy. Give it a try once things recover.

    *12 min cap

  10. John Hunt

    Weighted Pullups x3
    20-25-30-35

    15-12-9-6-3
    Power Cleans 135#
    Pullups

    *12 min cap
    Finished around 12:10

    Thanks Amanda!

  11. CrossFitMoncton

    Weighted Pullups x3
    10-20-30-45-60 (x2)

    WOD
    7:54

    Cleans were singles.
    C2B – 6-5-4, 5-4-3, 3-3-3, 3-3, 3

  12. Stacey Simpson

    Pullup Negatives x3
    3 sets of 3 reps – at least 5 seconds down per rep and focused on not dropping quickly the last few inches.

    15-12-9-6-3
    Power Cleans (75#)
    Jumping Pullups

    Time: 10:37
    My weightlifting is Purple II, but 85# was looking realllllly heavy.
    Upper body pull is Blue. Went with jumping pull-ups instead of jumping C2B.

  13. Daniel L Davey

    Wod as posted
    Clean 155#
    C2B oull ups
    Not great at pull ups but decent at cleans.
    Started with 6-5-4 then 5-4-3 rest were 3’s and a couple singles
    Pullups were 2’s and singles
    Time was 9:39

  14. Gabriel

    Bike to CFM

    Weighted Pull-ups x3
    25-35-45-55-60-65×2

    15-12-9-6-3
    Power Cleans (115#)
    C2B Pullups
    Time: 6:54

    Thanks Shane!

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