15-12-9 reps
Power cleans (135/95#/65%) – 95#
Thrusters
TIME: 7:56
Christie
Front Squats x 15
4 sets @ ~ 50%
35-55-55-55#
15-12-9 reps
Power cleans (135/95#/65%) – 55#
Thrusters
Time: 6:59
Should have done 65# (would have been true 65%) but was nervous about thrusters with a bummed knee 😒. My breaks were too long at the 55#…
Thanks for the class Matt!
francis landry
wux1
group wu
Front Squats x 15
4 sets @ 145#
WOD
15-12-9 reps
Power cleans (115#)
Thrusters
8:18
Kevin
Good time for going at 115#!
Roxanne
Front squats x 15
35-65-55-55
15-12-9
Power Cleans
Thrusters
@ 55# – probably should have been 60 or 65#
9:05 min
Shannon
Front Squats x 15
4 sets @ ~ 50%
15lb – 35lb – 45lb – 45lb
15-12-9 reps
Power cleans (35lb)
Thrusters
7:22
Melanie B
It was good to see you yesterday!
Heather sk
Two workouts today in Nfld, still trying to burn off the turkey!
WOD 1:
Strength = snatch complex (snatch deadlift, snatch high pull, power snatch) work up to heavy 1 RM
35-55-65-75-85-95
NEW PR FOR SNATCH BY 10# 🙂 felt great
Workout:
4 min Amrap of:
5 thrusters (85# – was super heavy)
8 pull ups
13 Burpees over bar
4 min rest
4 min amrap of:
5 power clean and jerk (85#)
8 toes to bar
13 wall balls
Did 2 sets + 1 of the first amrap
Did 1 set + 8 wall balls for the second
Then we had to choose which amrap to do for the 3rd and I did the C and j one and did 2 roundS plus 2 clean and jerk which was better
Then did CrossFit Moncton strength:
Front squat at sets of 15
55-75-95
Then I Did some muscle up progression drills!
Gonna be sore tomorrow,
Back to Moncton for Friday am class 🙂
Kevin
The gym is on a 5 day streak for no no-shows! Please show up on Friday 🙂
Trent
Front squats @ #115
Wod @ 115
Time = 10:14
Followed Kevin’s rep breakdown except for last round of thrusters. Sets of 3.
This was a tough one.
Kevin
You had way more fun at 115#. Good things someone convinced you to stay with that weight 🙂
Front Squats x 15
4 sets @ ~ 50%
#95 X 4, those were hard.
15-12-9 reps
Power cleans (135/95#/65%)
Thrusters
6:46
Started with #115, did 15 PC, and 2 Thrusters…went down to #95,
Twas terrible… guess I know what I need to work on.
Had the Fran cough after!!
Front Squats x 15
4 sets @ ~ 50% – 125#
15-12-9 reps
Power cleans (135/95#/65%) – 115#
Thrusters
6:32
Definitely had the Fran feel 😉
Thanks Kevin!
Front Squats x 10
4 sets @ ~ 50%
Scaled as my knee still not great @75 & 85lbs.
15-12-9 reps
Power cleans (65lbs)
Thrusters
4:27
Thanks Matt!! good job 6amers!!
That is fast
MOB + Group WU & MOB
Front Squats x 15
4 sets @ ~ 50%
95#
15-12-9 reps
Power cleans (135/95#/65%) – 95#
Thrusters
TIME: 9:20
Thanks for the coaching Matt…good advice.
Front squats @ 145#
WOD Rx’d
9:28
PC – 9-5-1 / 7-4-1 / 5-3-1
Thr – 6-5-4 / 5-4-3 / 5-4
Heavy thrusters kill me.
Great pic of Blake 🙂
Front Squats x 15
4 sets @ ~ 50%
95-115-125-125
15-12-9 reps
Power cleans (135/95#/65%) – 95#
Thrusters
TIME: 7:56
Front Squats x 15
4 sets @ ~ 50%
35-55-55-55#
15-12-9 reps
Power cleans (135/95#/65%) – 55#
Thrusters
Time: 6:59
Should have done 65# (would have been true 65%) but was nervous about thrusters with a bummed knee 😒. My breaks were too long at the 55#…
Thanks for the class Matt!
wux1
group wu
Front Squats x 15
4 sets @ 145#
WOD
15-12-9 reps
Power cleans (115#)
Thrusters
8:18
Good time for going at 115#!
Front squats x 15
35-65-55-55
15-12-9
Power Cleans
Thrusters
@ 55# – probably should have been 60 or 65#
9:05 min
Front Squats x 15
4 sets @ ~ 50%
15lb – 35lb – 45lb – 45lb
15-12-9 reps
Power cleans (35lb)
Thrusters
7:22
It was good to see you yesterday!
Two workouts today in Nfld, still trying to burn off the turkey!
WOD 1:
Strength = snatch complex (snatch deadlift, snatch high pull, power snatch) work up to heavy 1 RM
35-55-65-75-85-95
NEW PR FOR SNATCH BY 10# 🙂 felt great
Workout:
4 min Amrap of:
5 thrusters (85# – was super heavy)
8 pull ups
13 Burpees over bar
4 min rest
4 min amrap of:
5 power clean and jerk (85#)
8 toes to bar
13 wall balls
Did 2 sets + 1 of the first amrap
Did 1 set + 8 wall balls for the second
Then we had to choose which amrap to do for the 3rd and I did the C and j one and did 2 roundS plus 2 clean and jerk which was better
Then did CrossFit Moncton strength:
Front squat at sets of 15
55-75-95
Then I Did some muscle up progression drills!
Gonna be sore tomorrow,
Back to Moncton for Friday am class 🙂
The gym is on a 5 day streak for no no-shows! Please show up on Friday 🙂
Front squats @ #115
Wod @ 115
Time = 10:14
Followed Kevin’s rep breakdown except for last round of thrusters. Sets of 3.
This was a tough one.
You had way more fun at 115#. Good things someone convinced you to stay with that weight 🙂
Front Squats x 15
4 sets @ ~ 50%. Used 35#
15-12-9 reps
Power cleans (135/95#/65%)
Thrusters
Used 20#, went super light as my wrist is bothering me. 65% would have been approx 45#.
Time:6:03
wod with 55#: 7:09
Went way lighter as this was my first wod back after vacation
Thrusters x 5
55-65-85-105
WOD @ 85#
Time: 6:15