Warm-up
1) Pick one of the following
Run – 200m / DU’s – 50-75 / Row – 250m
2) Knee Hug Walk ~40-50 feet
3) Quad Stretch Walk ~40-50 feet
4) Inch Worms – 3-5
5) Spider Walks (per leg) – 3-5
6) Pass-Throughs – 10
7) WOD specific movements with empty bars
WOD
“HCCF Benchmark #3”
| At the top of each minute: a) 1 Clean (any) & Jerk (any) b) 5 burpees |
| 15 Rounds |
| You will pick ONE weight for this workout. The weight you use for round 1 will be the weight you endure through the entire workout. Do NOT skip a round. If you absolutely must drop weight you may not add it back on the bar. The score will be the weight used on round 15 (assuming no rounds are skipped).
If you skip a round make a clear note of it in the comments. (Don’t skip a round) |
Please post scores and modifications (if any) so you will have something to compare back to!
215#
#205
175# power clean & split jerk. Should’ve started with more.
Weeeeeakkkkkkk.
What did you get today Staci, I forgot…?
Shut it, Cody! I would have much rather been doing this workout than sitting at work with like 4 customers! Isn’t it past your bedtime right now?!!
Beefcakes don’t sleep… It wastes time that could be spent eating. Duhhhhh
205#
155#- With a few not so locked out elbows
105# power clean split jerk (prego burpees) 31wks
#165 along with very sore hands from yesterday