Little lifting WOD with a twist... NO RACK usage is permitted for any of this WOD...
STRENGTH/POWER:
Find your Clean Max in 20 Minutes
* Any starting position is acceptable & any catch height is an option... Whatever moves the most weight for you...
IMMEDIATELY AFTER YOU HAVE FOUND YOUR HIGHEST CLEAN WEIGHT...
Take around 90% of that weight and complete as many Front Squats as possible in 60 seconds...
IMMEDIATELY AFTER COMPLETING YOUR FRONT SQUATS...
Take around 80% of that weight and complete as many Push/Split Jerks as possible in 60 seconds...
IMMEDIATELY AFTER COMPLETING YOUR PUSH/SPLIT JERKS...
Take around 50-60% of that weight and complete as many Sumo Deadlift High Pulls as possible in 60 seconds...
You will have NO LONGER THAN 1-2 MINUTES to change your weights between movements...
If we have large classes we will have a little longer transition between weight changes and
movements, but we will try to keep things transitioning fast once the Clean portion is completed so bring your calculator!! :)
POST YOUR BEST CLEAN WEIGHT & TOTAL REPS FOR EVERY OTHER SECTION TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
12 comments:
JK - 150# 12,12,24
235# clean (PR)
210# x 10 front squat
190# x 6 push jerks
95# x 25 sumo DL high pulls
17 Ring muscle ups (10x 1 min)
90#
80#, 20x
65#, 15x
35#, 33x
250# ...5# pr
225# 3
185# 7
95# 30
160 - 5# PR
9, 7, 35
170
108# X 1 Clean
98# X 6 Front squat
78# X 11 Push jerks
45# X 30 Sumo DL high pulls
HSPU modified exercise: knees on box & using 3 ab mats
10 rounds (60 sec each) -
6 rds @ 3 reps
2 rds @ 2 reps
2 rds @ 1 rep
275# (PR)
5, 1, 28
145# PR
175 PR
13, 8, 24
270#- 1.5# PR
-8 reps
-6 reps
-32 reps
133# Clean
120#-11 FS, 95#-10 Push Jerk, 55#-30 SDHP
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