1-1-1 @ 92.5% of Max
5-4-3-2 (Warm up to 92.5% of Max)
Max rounds in 3 minutes of:
3 Power Cleans (135/95)
9 Air Squats
Repeat for a total of 5 cycles
This entry was posted by Lauren on August 20, 2013 at 1:00 am, and is filed under WOD. Follow any responses to this post through RSS 2.0.You can leave a response or trackback from your own site.
Recommended weight for The Chief?
Sorry… I didn’t realize the weights were left off! I updated it now.
How much weight for power cleans ans squats?
Hey I was just wondering what Rich’s numbers were for this workout. Figure if I wanna be serious about my training then I should start comparing myself to the best there is right?
Oh and in no way am I saying im better (or even close) than Rich lol nobody else in the town I live in knows what crossfit is so its hard to compare yourself to anyone lol so I was just wondering.
I believe its 135 for the power clean and the squat is an air squat
Front Squat: 225lb
Metcon: 30 Rounds
I’m confused: is it 3-minutes, 5 rounds, or AMRAP in 3 minutes then rest for 1 minute then repeat for a total of 5 rounds?
For 3 minutes you do the AMRAP of 3, 6, 9. Rest one minute. Do that for 5 rounds of 3 minutes.
Front Squat: 275
Met Con: 20 rounds Rx’d
26 rounds plus 9 reps on the second set and plus 2 reps on the last set for total 479 reps.
Front squat – 300,300,300
Wod – 21 rounds.
Front squat 165 lb
Damn you guys w/ 20 plus rounds are kickin butt!
Front squat: 145 lb could have gone much heavier but i dont have a rig to start with the weight at shoulder height.
Metcon: 20 rounds
Front squat 205
Metcon 15 rnds
2 week vacation killed me!!
Kudos to all you 30 rounders.
245 front squat
Front squat : 225
Metcon: 22 rounds
I felt awesome until I saw the 30 round brothers. Guess I need to turn it up a little bit. Thanks for the motivation. Strong work.
Metcon: 29 rounds RX
Metcon- 30 Rds
Front squat 315
Metcon: 22 rounds
Front Squat: 177#
The Chief (scaled Power Cleans down to 95#): 21 rounds
Thank u guys for being so nice while I was there! Not only did I have a blast with you all I learned a lot! I wish my honey of a man could’ve been there but it was awesome just being there I still have butterflies! Thanks again for the hospitality and from our box Compass CF Lubbock Texas y’all are THE BOMB!
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