Oct 7, 2009


Power Clean

Rest 5 minutes then:

For time:
15-12-9 reps of:
Pull ups
Kettlebell Swings 55/35

Post loads and time to comments.


Iron Major CrossFit Coordinator said...

On the power cleans -

Dropping the bar constitutes a fault. Try and keep your hands on the bar for all five reps.

Remember to reset and check your starting position between each rep as well.

Recommend using the Bergener warm-up as well (using the clean progression).


jeffrey.paine said...

Power cleans - 135, 155, 155, 155, 155

2nd Round of fun: 7:14 as Rxed.

RW said...

PC = 175,185,185,185,185 (I think 190 is probably my 5 rep max, wish I would have gone up to that for one round just to try it out)

metcon WOD = 4:57 rxd

Max said...

PCLNs - 115, 135, 155, 165(PR), 170(PR)

Metcon - as Rx'd 7:25

Yeah, uh, don't sleep on that METCON, it hurts.

PS I hate burpees

Brian said...

Today, I did a makeup of Jackie: 15:08 as Rx'd.

craigrr said...

PC = 175, 155, 165, 165, 165

METCON = 4:54 as Rx'd

upty03 said...

Power Clean--135, 155, 175, 185, 195

METCON: 6:26

Neil said...

PS- 0,45,95,135,135,135,145

as pr.- 11:50, sucking wind on pullups

J. O'B said...

PCs: 95,95,115,115,135(F,F,F),135
Had some sort of mental deal at 135. Bergener warm-up is great - cleans felt more natural.

9:07 per Rx

Wayne L said...

135 for all
8:43 as rx'd

Michael said...

PC - 155, 175, 175, 175 (f), 175
form improved over sets - 3rd & 4th sets felt like I was in slow motion, so I worked on explosive 1st pull and quick elbows. Made the 5th set a lot better.

METCON = 5:12 as RXd

D_E_K said...

65, 70, 70, 75, 75

I'm going to say around 12 mins b/c I not only forgot to start my watch until after the PU, but then forgot to STOP it as I was gasping for breath following burpees.

Nick said...

I agree with J OB.. the Bertner Warmup helped alot.
formy Power Cleans
1st - 95
2nd- 95
3rd - 115
4th - 135
5th - 155 (failed on 3.. but regrouped to finish)

for the rest .. 6:59 as Rx'd

B_A said...

PwrCln 135/135/155F/145/145/145

10:57 for the rest...PU killed me as usual

Damon said...

So today was a great day for working out!

Started with APFT this morning...100pu 100su 11:47 2-mile

Rested 3 hours (MOD3 Elective) then did today's WOD

Power Cleans: 125-135-135-135-135

Part Deux- 4:50 (with an extra set of 12 pull-ups since I skipped the 15 burpees and realized after I finished doing 12 pullups, so I backed up and did the right sequence.)

Jorge R. said...

This WOD made me see stars, commets and meteors!

135 for all
8:23 as rx'd...

Noticed that my partner is getting really good at pull-ups to the point he is almost surpassing me: Good job Wayne!

I need to work on my skipping technique...

John said...

3 x CFWU w/rings and 15lb weight vest

Power cleans--115,135,155,155,165

5:55 w/15lb weight vest

Russ said...


6:00 for part II