Clean before you thrust

21-15-9 reps
Power Cleans (115/85#)
Thrusters (same)

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62 thoughts on “Clean before you thrust”

  1. WU x 2

    Strength
    Push Jerk 1’s
    95-100-105 (arms were tired this morning)

    WOD
    Scaled
    21-15-9
    Power Cleans (65 lbs)
    Thrusters (65 lbs)

    Time: 7:40

    This was a killer, Great job everyone πŸ™‚

  2. WU x 2

    Strength: Push Jerk
    5x 95-135-155-165-175×4

    WOD
    21-15-9
    Power Cleans (#95)
    Thrusters (#95)
    Time: 5:16

  3. WU x 2
    Strength: Push Jerk x 3
    60,65,70,75

    WOD : 21-15-9
    Power Cleans (50#)
    Thrusters (50#)

    Time: 10:18
    cash out – shoulder stretch

  4. WU x 2
    Strength: Cleans x 5
    95, 115, 125, 135, 140

    WOD : 21-15-9
    Power Cleans (95#)
    Thrusters (95#)

    Time: 8:13

  5. WU x 2
    Strength: Deadlifts x 3
    135-145-155-165-175

    WOD : 21-15-9
    Power Cleans (95#)
    Thrusters (95#)

    Time: 9:23

    Gives me a good idea what an Rx Fran time would be.

  6. WU X 2
    Strength X 1
    Push Press
    50-60-70-75-85(F)
    WOD
    21-15-9
    Power Cleans 45 lb.
    Thrusters
    Time 12;02
    All that Easter candy is catching up and slowing me down.

  7. WU x 2
    Strength: Overhead Squat
    45-50-55-60
    (Was suppose to do 65 but no enough time)

    WOD : 21-15-9
    Power Cleans (60# 1st round) (55# 2nd/3rd)
    Thrusters (60#)

    Time: 7:05

    Wow, that hurt! Thinking back now, I should have stayed with 60# and not worried about my time.

  8. WU X 2
    Strength- lower back tight so i did some skipping , stretching, no strength exercise

    WOD 21-15-9
    power cleans 85
    thrusters 85

    time 8:59
    time to go visit Todd and get the back loosened up before fridays class.

  9. WU x 2
    Skipped Strenght- Lacrosse Ball on the lower back
    WOD : 21-15-9
    Power Cleans (45#)
    Thrusters (45#)

    Time:7:52

  10. Strength: Shoulder Press X 5
    95-100-105-115-120(only 3 reps) felt very fatigued doing strength this morning
    WOD : 21-15-9
    Power Cleans (90#)
    Thrusters (90#)
    Time 6:40

  11. CFWU x 2

    Strength – Deadlift x 3
    285-305-325-345

    WOD – 21-15-9
    Power Clean 105#
    Thrusters

    Time: 9:51

  12. 1xmob
    WU x 2
    Strength – Deadlift x 3
    135×10-185×10-225×8-255-275-295-305 (pr reps)
    WOD – 21-15-9 Rx
    Power Clean 115#
    Thrusters
    Time: 10:18

    Want to thank Sonia for scaring the sheet out of me on this WOD by telling me it was tougher than Fran!! Lol Don’t think I’ve ever been more nervous before a WOD! It went ok, suffered exactly where I thought I would, thrusters, and cleans seemed to be a bit of a grip killer? All in all I really liked this WOD!

  13. CFWU x 2

    Overhead Squats @ 135
    3 x 95-100-105-115-120 PR for Reps

    Wod: 21-15-9

    Power Clean #95
    Thrusters #95

    Time: 11:52

  14. wu x 2
    push press x 5: 60, 65, 67.5, 72, 77 -thanks for encouragement, Patrick!

    wod @ 55: 12:38 tres difficile!

  15. 12 minute run with my new physed class: 26 laps

    WU

    Practiced Thrusters

    WOD with 75 lbs

    Time: 8:45

    Good WOD indeed! Debated doing this one as Rx, but 75 lbs was exactly what I needed to do!

  16. Wu x2

    Strength: 5x 45-50-55-60-65

    WOD:
    21-15-9
    Power cleans (60#)
    Thrusters (60#)

    T = 10:28

    That was horrendous!!

    1. Good Job Amanda, this one was an awful WOD but somehow I liked it but not looking forward to do it again anytime soon πŸ™‚

  17. Thrusters – 5R
    95-115-135-155

    WOD (Rx’d) —> 11:36

    Really not a fan of thrusters… so decided today was a good day to work on them. Thought if I did them for strength the 115# in the WOD would feel easier. Somewhat true but had to talk myself into picking up the bar near the end. Nice work 5:30pm crew!

  18. WU x 2

    Strength: front squat x 5
    140-160-185-210-225 (5# PR for reps)

    WOD
    21-15-9
    Power Cleans (#95)
    Thrusters (#95)
    Time: 11:41
    man, those thrusters are brutal!

  19. WUx2

    Strength – Cleans X5
    115-135-145-155-165-170 (PR for Reps)

    WOD
    21-15-9 @ 105#
    Power Cleans
    Thrusters

    Time: 13:02

    This WOD kicked my A$$.
    Note to self: After the Easter weekend of nothing but junk, don’t do this as your 1st WOD back.

    Otherwise, great WOD.

    Great job 6:30 and thanks for the push to the finish!

  20. WU X 2

    Strength – Push Jerks X 5

    95-105-115-125-135

    WOD

    21-15-9 @ 85#
    Power Cleans
    Thrusters

    Time – 12:00

  21. WU x 2

    Deadlift x 3

    135-185-205-235-255

    WOD

    21-15-9

    Power Cleans used 95 lbs
    Thrusters

    Time: 10:11

    Definitely took a while to recover from this one. Great job 5:30 crew πŸ™‚

  22. WU x 2

    Overhead Squats @ 165

    3 x 95-135-(2)155-155-(2)165-165

    Wod: 21-15-9

    Power Clean #115
    Thrusters #115

    Time: 8:47

    those thrusters were killer i think at one point i broke them down into 3 and 4’s that extra 20 lbs absolutely destroys you haha, pretty happy with the OHS its just concentration i think im scared of the bar when i try out a new weight so i dont get full reps, kinda like a test run haha great job 6 am crew Andy, i think you motivated me to keep going

  23. Mobility
    400m run
    WU x 2

    Strength: Cleans (x3)
    45(10)-65-85-105-125
    *not a PR, but felt heavy. Stopped here and switched to Squat Cleans
    65(5)-75(5)-85(5)x2
    *getting the feel for “getting under the bar”. Thanks for the coaching Joanna!

    WOD as Rx
    21-15-9 @ 85#
    Power Cleans
    Thrusters
    Time = 9:31
    Well, that sucked. Forearms are killing me.

    Great work 6:30 crew!

  24. WU X 2
    Strength: Push jerk 3’s
    45-85-95-105-110

    Wod: 21-15-9
    Power Clean #65
    Thrusters #65
    Time: 10:59

    400m run

    Tough on the strength today and tough WOD as well! Got through it but it was ugly in the 15’s. Jeff thanks for the encouragement for Signal Hill – I’m sure i’ll wonder what I was thinking, but sure nice to know the lay of the land!

  25. WU x 2

    Cleans x 3: 80-85-90-95-95

    WOD with 65#
    Time = 8:53

    Cleans felt good, but the thrusters were rough.

    Some really killer times being posted on this WOD today. My hats off to all doing this RX’d…that’s a lot of heavy thrusters.

  26. Mobility
    WU x 2
    Shoulder Press x 5 : 15-20-25-30-35
    WOD
    Power Clean – 30lbs
    Thrusters – 30lbs
    21, 15, 9
    8:01
    Thanks for another great workout Crossfit Moncton ! Thrusters were hard but I finished !!! Hehe loved my 3rd WOD πŸ™‚

  27. WUx2 – managed to get 5 kipping pull-ups in a row, super pleased to see a little progress there. Also stuck with ring dips and toes-to-bars which are improving.

    Shoulder Press x 1
    110-115-120-125(f)-125-130(f)

    21-15-9
    Power Cleans @ 90#
    Thrusters @ 90#

    Time: 10:21

    Super tough one for me. Wanted to get under 10 min but in the end just happy to survive it.

    10 min skipping practice.

  28. WOD in hotel tonight….thanks Jeff for the idea and motivation!!

    4 rounds
    50 lunges
    50 sit-ups (reg, rev, reg, rev)

    13:52

    This will be a long week and a half without seeing my CFM friends πŸ™
    Good job on the WOD everyone!!

  29. Sarah

    WU X 2
    Strength – Push Press – 45-50-55-60-65

    21-15-9
    Power Clean (45#)
    Thrusters (45#)
    Time = 7:09

    Killer but I liked it πŸ˜‰
    ——————————————————————————————————————-
    Chris C
    WU X 2
    Strength Push Press – 85-95-115-125-130

    21-15-9
    Power Clean (85#)
    Thrusters (85#)
    Time = 6:45
    πŸ™‚ LOVE this WOD @ Jeff S.. you were right.. love this one!!

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