Monday, 4 FEBRUARY 2013


Announcements - we will meet in the 3rd floor weight room - please try to arrive as early as possible so we can claim some of the lifting platforms!  Today's WOD is strength focused, so join up with a person or two of similar size and strength.

Equipment required - Grab a lifting platform with barbell, also bring a towel!!

Warm-up and instruction - Once you arrive, start your individual warm-up.  Matt and I will go person to person to discuss points of performance and help coach on form.

WOD:

GWEN

15-12-9 reps of:
Clean and Jerk for load

NOTE:  There is NO time component for this WOD, focus on proper form.  Rest as needed between sets.
NOTE2:  To be considered RX'd, all reps each set should be unbroken (i.e. 'touch and go') and if you need to rest, then you must rest with the barbell off the ground in either the front rack position, bar held in the crease of your hips, etc.  
NOTE3:  Check out a good demo video for GWEN posted by CrossFit HQ
NOTE4:  Scale as needed - if you need to put the barbell down to rest or regrip for safety reasons, then by all means do it!!!  This isn't the CrossFit Games...so do the smart thing!

Post loads to comments.

13 comments:

Adam said...

as usual, that was TOUGHER than expected! It was great to see a big post-Super Bowl crew there this morning!!

115 lbs. as rx'd

My grip became the limiting factor with the touch and go's!

Mickey said...

135#

only rx'd for like the first 5 reps lol.

Almost didn't come in this morning. Very glad i did.

Caleb McDaniel said...

Well Im not sure if you can do above Rx... but R.K. and I did. We did a rep scheme of 21-12-9 on accident. I did it at 95,105,105(lbs).

R.K. Barker said...

Yup, me and Caleb messed up the rep scheme. My loads were at 75, 95, and 105.

Hunter Norton said...

15,12,9 at 135,135,135
Also did 15,12,9 medium box jumps.

What does rx'd mean?

Matt said...

Aloha,

As Rx'd: 115lbs for all rounds.

@Hunter,
Rx'd means as prescribed.

jck said...

95, 105, 115
Mixed in some squat cleans to help with the jerk.

Nate said...

95-105-115.

Darrin G. said...

Buy-in: 25 DU

3 x 135 (15, 12, 9) but had to put it down:(

Cash-out: 50 DU

Hips feeling it now!

Adrienne said...

65, 65, 75.

Good one!

ErinM said...

Sandhurst all this week! Hope to make up the WODs when I can.

ErinM said...

65-70-75

Ouch!

As prescribed.

jswobe said...

Rx'd @ 115-lbs

I should have gone heavier, but it was probably worth starting at a weight I knew I could get through.

I did two extra sets w/ 135 & 145. 130 or 135 is probably the right answer for next time...