Barbells are back!

Monday 7.9.15

barbell

This week we welcome back the barbell in a big way!

A. 12 minutes to work to a heavy complex of:

  • Clean, Hang Clean and Split Jerk

B. 8 mins of:

  • 4 x 3 Clean Pulls at 110-120% of A.

C. 12 mins to hit the following:

  • 5 x 5 Front Squats (taken from the floor) – use 60% of 1RM as your marker

D. WOD: 4 Rounds For Time (5 minute cap)

  • 5 Power Snatches @ 35/25kg
  • 5 Over the Box Jumps @ 24/20′

Post weights achieved and time to comments

  • Fee says:

    A: 55kg
    B: 65kg
    C: 45kg
    D: 2:13 good fun, but burnt the legs in round three!
    Great way to start the week.

  • Ray Simonsen says:

    A) 60
    B) 70
    C) 60
    D) 3:06 – Should have gone harder, but it got huffy puffy quickly… 🙂 Pleased to go RX for a change.

  • Ivan L says:

    Barbells are back and so am I – have nearly gotten rid of the dreaded lurgy, though feeling a little weak and lacking in stamina after nearly 2 weeks off. Incidentally Steve O if you’re reading this – how did I go last week?
    A. Stopped at 60kg. Could have done more weight, but each time I ran through the complex I was light headed by the end.
    B. 60, 80, 90kg. Felt like I was doing it well up to 80kg, form might have broken down a bit on 90kg.
    C. 3 x 60kg, 2 x 70kg.
    D. 1:52. Reeally pleasantly surprised that I didn’t cave in part way through.

  • Lex says:

    A. 40kg, ran out of time to try a bit more
    B. 45kg
    C. 35kg – Karen, Amanda and I all forgot how to finish a clean after B which was entertaining.
    D. 2:56. Recovering from a cold so was extra huffy puffy today.
    Fun day with lots of tips from coach Craig. Lovely start to the week.

  • john parr says:

    A: worked to 90kg, I wasn’t happy with my first attempt (good crossfit standard, but terrible Olympic standard), but I got it good on the second

    B: 100kg

    C: 60kg

    D: 1:30 RX very fun WOD. But happy it wasn’t 5 rounds or more

  • Kim says:

    First session back!

    A: 18 kg
    B: 23 kg
    C: 18 kg
    D: 13 kg + step-overs with a small box because my legs were buckling completed in 3:11

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