Wednesday WOD

1 Clean + 2 Front Squats + 1 Jerk

OR 1 Snatch + 2 OHS

*12 min to build

3 rounds

15 Hang Power Cleans (95/65#)

30 AbMat Situps

400m Run

*15 min cap

12 thoughts on “Wednesday WOD”

  1. 1 Hang Power Clean + 2 Front Squats
    Went up to 80#

    3 rounds
    15 HPC 55#
    30 AbMat Situps
    400m Run
    13:57

  2. CrossFitMoncton

    Kept things light for lifting. Back wasn’t feeling great.

    1 Clean + 2 Front Squats + 1 Jerk
    95-115-135-145-155

    3 rounds
    15 Hang Power Cleans (95#)
    30 AbMat Situps
    400m Run

    9:03

    Loved this one!

  3. 1 Snatch + 2 OHS Squats
    75-95-105-115-125(f)-125(f)

    3 rounds
    15 Hang Power Cleans (95#)
    30 AbMat Situps
    400m Run

    9:42

  4. YAY WOD wall is back
    AMRAP 20 min
    15 Pushups
    15 Situps
    15 KB squats 50#
    5 Pull ups
    500m row
    3 Rds and 5 Pullups

  5. 1 Snatch + 2 OHS
    Practiced with 55# for 5 sets
    Snatches felt good

    3 rounds (@Brown)
    15 Hang Power Cleans (65#)
    30 AbMat Situps
    400m Run
    Time: 10:50

    Fun one

  6. Christie Neate

    1 Snatch + 2 OHS
    *12 min to build
    Kept this at 55# and really focused on getting into that full snatch position

    3 rounds
    15 Hang Power Cleans (55#)
    25 AbMat Situps
    400m Run

    Time: 12:19. Had to try and keep up with all the runners in the class :)!

  7. Mobility and warm-up

    Strength (Blue)

    12 mins to Build
    1 power Clean + 2 Front Squat

    Completed: 55#, 65#, 70#, 75#, 80#, 85#, 90#.

    WOD (Blue/Orange/Blue)

    3 Rounds
    12 Hang Power Cleans (55#)
    25 AbMat Sit-ups
    400m Run

    Time Cap: 15mins

    Completed:

    Round 1: 3:50
    Round 2: 4:39
    Round 3: 4:41
    Total Time: 13:10

    Thanks Ingrid!!

  8. Strength Brown?

    95-115-135-155#

    WOD

    3 Rounds
    • 15 Hang Power Cleans @75#
    • 30 Abmat situps (straight leg so didn’t cramp)
    • 400m run (calf cramp around 200-300m so last 2 rounds were 300m to reduce chance of further cramping)

    Time > 14:24

  9. 1 Power Clean + 2 Front Squats
    95-115-135-155-165-190(PR)

    3 rounds
    15 Hang Power Cleans (75#)
    30 AbMat Situps
    400m Run

    10:40

    Thanks Blake!

  10. Was happy to get to do some snatches + OHS in the strength – kept them light as I haven’t done them in a while

    WOD as posted: 11:53.
    Fun one.

  11. 1 Power Clean + 2 Front Squats
    55-65-70-75-80

    3 rounds
    15 HPC 55#
    30 AbMat Situps
    400m Run

    13:53

  12. 1 Power Clean + 2 Front Squats
    55-60-65-70-70#

    3 rounds
    12 Hang Power Cleans (45#) – next time 55#
    25 AbMat Situps butterfly legs
    400m Run
    >> 12:17

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