Friday – WOD

Power clean, 1-1-1-1-1-1-1

Take this opportunity to focus on the fundamentals before loads – proper set-up position, bar speed, and a solid rack position at the catch.

Post experiences and loads to comments. Compare to 051209.

Heather graduates to the 1.5 pood.

18 Responses to Friday – WOD

  1. Greg M says:

    It’s Friday! How bout some made up fun instead?

  2. Stephen says:

    More fun than heavy power cleans? No such thing. However, I can certainly think of a few extras that you might enjoy…

  3. Holly says:

    I ran 1 mile in 7:53 then rest 3 min, and then 3 400’s at mile pace with 30 sec rest. (the 400’s were to easy, I guess I need to speed up my mile)

    Power Cleans:
    I may have been able to do a bit more, but I was trying to do what Stephen said, and work on my form.

  4. Greg Harris says:

    Easy Run: 3.25 miles in 25:05

    2x through: bridge, plank, s. plank, bird dog, superman, wipers, hollow rock.

    5x 12 pullups, 25 pushups, 30 situps.
    Not for time.

    Abs hurt.

  5. MegHan says:

    I rep max Power cleans to 90#
    this pr!
    Practice “GETTING UNDER” @ 75#
    then 5 sets of 20 ghd situps

  6. Andrea says:

    Got up to 87.. probably could have done more, but was on a time limit and still had to do the metcon below

    Wall balls and ring rows

  7. JennaB says:

    Well since I’m not in this weekend I did quite a bit of work today haha
    Pullup ladder 1-10 in 7:24

    A1. HSPU @ 2010 – amrap (-1) x 3 sets; rest 60 sec
    A2. Semi Stiff Legged DL @ 4011; 6-8 x 3; rest 60 sec
    B1. Ring Push Ups @ 2010 – amrap (-1) x 3 sets; rest 45 sec
    B2. KBS – 15 unbroken x 3; rest 45 sec
    C1. Dips @ 2010 – amrap (-1) x 3 sets; rest 30 sec
    C2. GHD Raises @ 2010; 15 x 3; rest 30 sec

    A1. to 10lb plate and abmat 4/6/5
    A2. @ 135lb 6/7/6
    B1. 7/6/7
    B2. @ 60lb all 3 sets unbroken
    C1. dips with toes on ground at bottom, lock out off floor 4/4/3
    C2. So I was told it was 10-15 so I did 10 unbroken each round haha

    Then 30sec double unders, 30sec rest x10
    12/10/8/15/6/10/15/13/13/10 = 112

    Then strung together 14 or 15 DU!!!!!! (got excited and lost count) 🙂

  8. Andrew says:

    My first workout of the new year at CFN…

    Back Squat: 3×5@225lbs
    Bench Press: 3×5@135lbs
    Deadlift: 1×5@255lbs

    Squats were really hard today. REALLY hard. They were terrifying. Next week I need to eat more food and drink my milk.

    Squats and milk!

  9. Jessie Heikenfeld says:

    110 max, need to work on getting my elbows out and up.

  10. Jeff says:

    3 unbroken @ 65
    2 unbroken @ 85
    5×1 @ 95
    1 @ 110 (tied pr pretty easily)

    Clean & Jerk
    same reps @ 95, 110, 135

    Clean Pull
    3×3 @ 165

  11. Jeff says:

    PS 20:50 ctb Angie yesterday
    1 min slow 😦

  12. Papa Bear says:

    Snatch balance – 225
    Power snatch + snatch – 140×5 w/2 min rest
    Then 4 rounds of:
    3 BJs @ 46″
    12 CTB PUs (steel bar)
    125 m row
    2 min rest

  13. Melissa H says:


    I was short on time today and my form sucked. I need to work on elbow speed.

  14. 1n Glen says:

    Worked up to 150

    For your consideration, The moft excellent comedie and tragical romance of Two Gentlemen of Lebowski

  15. Joe D says:


  16. Joe Luca says:

    Power cleans: worked up to 155pr

  17. Chad W says:

    Power cleans up to 195

  18. Scott says:

    Powercleans: 115-135-165-185-205-215

    THen I did a Steve-creation: 5 rounds of 10 wallball squats and 10 pullups (both unbroken). I was told if any were unbroken, that set would have to be repeated.

    Total reps

    60 wallballs, about 90 pullups, and 3 f-bombs

    Nice job, Steve (and Brent) for kicking my azz….

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