Sunday, July 15, 2012

7.16.12


Power Clean + Clean + Jerk - 4 sets @ 75% x 1+1+1, 4 sets @ 80% x 1+1+1 
(15 Min Cap, these percentages are based on your highest squat or power clean 1RM)

then

15 Min AMRAP:

3 Power Cleans @ 75%
20 Doublenders



 
 
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6 comments:

  1. VincentJuly 16, 2012 at 9:40 AM

    4 sets@140; 4 sets@150 lb.

    AMRAP: 9 rds @ 140 lb.

    ReplyDelete
  2. Misty K.July 16, 2012 at 11:42 AM

    16 rds + 5 reps @80

    ReplyDelete
    Replies
    1. Misty K.July 16, 2012 at 11:47 AM

      I hope I didn't do the % wrong..Frew said 75% of last set,which was 80% of 1rm..?

      Delete
    2. Joyce SJuly 16, 2012 at 11:58 AM

      Either way you got a good workout in ;)

      Delete
  3. LeeJuly 16, 2012 at 2:30 PM

    4 sets @ 185#
    4 sets @ 195#

    13 rds + 3 reps @ 155#

    Fun to do something besides running to keep the heart rate up! Having said that, tomorrow's WoD will be a freakin' 5k.

    Misty, I had the exact same concern & asked for specific clarification. Frew sais 75% of the last weight you lifted during the 15min, so I think we're good.

    ReplyDelete
  4. oakeyJuly 16, 2012 at 7:35 PM

    4 sets @170/180
    11 rds+1 @ 175#

    ReplyDelete

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