2014-04-23

WEDNESDAY WORKOUT

Front Squat 10 - 12 Minutes - work up to your first work set quickly.
3 Reps @ 60%
2 Reps @ 75%
1 Rep @ 85%
1 Rep @ 90 - 95%
*Hit a set every 2 Minutes.


Hang Clean 1RM
You will have 15 Minutes ONLY to establish a new 1RM for Hang Clean. You may do either a Power  catch, or a Full Squat catch, but it must be from the Hang.


Then…


"Strict Fran"<--- Yeah, you read it correctly.

Ladies' Reps = 15 - 12 - 9 @ 65#
Men's Reps = 21 - 15 - 9 @ 95#

Strict Press or Push Press (NO Jerks)
Strict Pull-ups

**6 Minute Cut-off**

*Try to finish, but it's a fast cut-off, so get as far as you can!!! If you need to scale, scale the weight first, or use bands for the Pull-ups, before you scale the reps.




25 comments:

Jordan said...

250# FS
240# hang squat clean (15# PR!)
4:51 rxd

Stephanie Coughlin said...

183# FS
113# hang squat clean
2 rd+16 reps (blue bands)

Anonymous said...

Front squat - 295#
Hang squat clean - 275#
Strict Fran - 12 pull-ups in the round of 15

Brendan

Anonymous said...

Front squat - 295#
Hang squat clean - 275#
Strict Fran - 12 pull-ups in the round of 15

Brendan

RF said...

^^^ you guys killed it^^^
165# front squat (struggle w/ depth)
145# hang clean (PR i think)
1rd + 7 presses, did the pullups with green band

Grace Carodan said...

175# front squat, 135# hang squat clean and 4 pull UPS left. Almost finished the bitch. Used green and sm. blue band

Lisa Dempsey said...

Hahaaaaa Grace--you crack me up!

105# FS; 70# PC
1 rd + 17 reps (no band; push press Rx weight)

pirish said...
This comment has been removed by the author.
pirish said...

165# FS, 165# HC(PR), 1rd + 3 PU's green band

Anonymous said...

240#, 205#, 5:28RX'd (last 2 reps were push presses).

Mario

Jason Monroe said...

250
215
81 reps Rx

Joanna said...

195# FS
165# hang squat clean
Didn't get far in strict Fran maybe 4 PU in second round

Joanna said...

Actually I did 170# hang squat clean I wrote it wrong on the board too... Whooops

Emilie Goldsberry said...

135# for front squat and hang squat clean (5# PR clean)
4 PU in second round, purple band after 5 pull ups, did some push pressing too

John Dunn said...

245# Front Squat
155# Hang Squat Clean
1 Rd + 6 pull ups. rx (started push press after 17 reps)

Susannah Dunn said...

128# FS (Going backwards here but my hamstrings were toast today!!)

113# hang squat clean (10# PR)

Strict Fran: Had 9 pull ups left to finish. RX weight, green/purple band for pull ups...scaled those too much.

Carolyn said...

95# FS
92# Hang Clean
5:48 45# w/ med green, thin blue

Darren said...

195# front squat
195# hang clean (10# PR)
9 pull ups in round of 115

Anonymous said...

205 # on both front squats and hang cleans
6 pu left in round 2

Eric

Anonymous said...

140 FS
135 HSC
5 PU left- all strict

Jen

Anonymous said...

Roger 170 FS 165 hang clean and 1round plus 5 pull in second

Anonymous said...

103# front, 93# clean and 2 reps with 9 presses - red and green band

Laura Z

Rachel said...

130 FS
118 hang clean (15# PR)
1 round plus 2 PU in 2nd rd (red band after 1st 6 PU)

Lindsey M said...

135# Front Squat
140# Hang Clean
5:15 RX

Crystal Stidham said...

Front squat: 160#
Hang squat clean: 135#
Wod: 1 rd + 3