For those coming in to CFP
STRENGTH
Power Clean
Find your 5rm
(Work up to your 5rm, touch & go on every rep. You have 12min. The clock starts 5min from the start of session)
WOD 5 rounds for time
Sprint a 20mtr - 40mtr - 20mtr shuttle drill
8 Front Squats (use your 5rm power clean weight)
16 Push-Ups (Cheek to ground)
Rest one minute between rounds
*For shuttle drill, start by sprinting 20 mtr, change directions and sprint back 40 mtr, change direction and sprint back 20 mtr through original starting point. Perform 8 Front Squats and 16 push ups. Rest 1 minute and repeat...
Post loads/fastest & slowest rounds to comments
Power Cleans
ReplyDelete5RM @ 75kgs
WOD: 24:15 - RXD
Burpee Penalty for not signing in :(
ReplyDeleteWarm up - Beat VM - Check!! haha
Power Cleans:
5@ 80kgs
3@ 90kgs
WOD: 14:42 (This includes rest intervals)
Front Squats @ 70kgs
Got totally owned by this WOD today, certainly caught me by surprise. Hmmm Shane, you'll keep!
ReplyDeletePower Cleans: 52.5kg
WOD: 21.40 - 2 rounds Rxd @ 52.5 and 3 rounds @ 50kg
Dan Said
ReplyDeletePower Clean 70kg
Wod: 20:16 @ 60kg
5RM - 57.5kg - NEW PB!!
ReplyDeleteWOD: 19.12- 50kg
Power Clean
ReplyDelete5 @ 75kg
WOD
18:34 as RXD (75kg Front Squats)
Power Clean 5@55kg 2@60kg failed the 3rd rep
ReplyDeleteWod: 17:30 @33kg(rusty) Hips and thighs were not feeling too strong after 3 days of workouts all consisting of squats!! So i scaled them back a bit. I wasnt sure if i'd done 4 or 5 rounds so i did an extra one. Mitch told me it was 6.. My 4th WOD at CFP and i'm loving it! Thanks Jody and Glenn for your constant daily help. Also Shane and Veronica for your tips and guidance and thank you to all the regulars for helping me in my first week when you barely had time to sort yourselves out!! Colin, Mark, Dan, Mitch among others! Sorry i forgot your names!! I feel very welcome here:) Sorry for the long post. After today it will be purely WOD times and weights haha!
This was brutal!
ReplyDeletePower Clean- 5 @ 65kg
WOD: 19:05 (60kg) Tried 65kg and did 2 front squats during the wod and struggled, so went back to 60kg.
I agree with jussy on that
ReplyDelete5rm Power clean 40kg just couldn't get the 42 0r 45 for more than 3
WOD
19:35 40kg
thnx jussy for pushing me ;)
5rm Power Clean 30kg (just...was starting to lose form on the last one) Really like this lift.
ReplyDeleteWOD 20:04
Got through 3rnds @25kgs then had to scale right down for the last two rounds, the only thing I didn't really struggle with in this WOD was the sprints.
Power Cleans - 5@35kg, tried 40kg but could only get 2 out.
ReplyDeleteWOD - 20:35 Front squats 30kg, push ups on knees. still really struggling with the push ups...