Main Site WOD

Front Squats x 15
4 sets @ ~ 50%

15-12-9 reps
Power cleans (135/95#/65%)
Thrusters

Guess which part is going to be the worst…

Blake

21 thoughts on “Main Site WOD”

  1. 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!!

  2. 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!

  3. 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!!

  4. 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.

  5. 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.

  6. 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

  7. 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!

  8. wux1
    group wu

    Front Squats x 15
    4 sets @ 145#

    WOD
    15-12-9 reps
    Power cleans (115#)
    Thrusters
    8:18

  9. 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

  10. Front Squats x 15
    4 sets @ ~ 50%
    15lb – 35lb – 45lb – 45lb

    15-12-9 reps
    Power cleans (35lb)
    Thrusters

    7:22

  11. 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 🙂

  12. 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.

  13. 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

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