A classic Crossfit WOD on steroids...
WORKOUT:
"Schwarzenegger DT" :)
12 Deadlifts
9 Hang Power OR Squat Cleans
6 Push OR Split Jerks
THE CATCH...
This will be a 3 round workout, compared to the normal 5 round version, but...
ROUND 1 - Normal Weight - 155#/103#
(Use 65% of your best OVERHEAD max if you can't go Rx'd)
THEN...
ROUND 2 - Increase Weight - 185#/133#
(Use 75% of your best OVERHEAD max if you can't go Rx'd)
THEN...
ROUND 3 - Increase Weight AGAIN - 225#/153#
(Use 85% of your best OVERHEAD max if you can't go Rx'd)
You must change your weights on your own for this WOD... Also, try to round to the nearest even weight so your weight changes for each round can be a little smoother and faster...
The last round should be HEAVY, but not impossible...
There will be a 10 minute cutoff for this one...
IF YOU HAVEN'T PUT 265#/180# OVERHEAD YOU SHOULDN'T GO RX'D ON THIS ONE...
POST YOUR WEIGHT PROGRESSION, IF SCALED, & TOTAL TIME TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
24 comments:
155, 185, 205.
Got 4 hang cleans at 205.
Kim Z:
53, 73, 83 at 8:04
115, 125, 135
9 hang cleans at 135
JK - 115, 125, 145 two pushes left
63, 73, 83# 9:52
9 Hang cleans in round 3, Rx'd
Brendan
53 63 73# 8:09
2 jerks short of finishing...rx'd
nice work Shupe!
135,155,175: only made it passed the deadlifts in round 3....I suck so bad at cleans
Mario ^
115, 125, 135 x 2 splits
Tom - 9:39 Rx'd
78, 93, 103 (6 jerks remaining)
45,50,55 8:41
then 2 hang cleans @60# just to see if I could do it.
Lisa
63, 73, 83. 8:55
9:33 75#,85#,95#
53,63,68 7:19
8:03
115#, 135#, 145#
7:47
83#, 98#, 113#
95#, 110#, 125#
3 jerks left
DNF
145, 175, 185
Did 1 OH in round 2
Just wasn't feeling it
135. 155. 175. 9:58
93, 108, 123
DNF - 5 Jerks left
105, 120, 135
only got 3 hang cleans @ 135
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