Complete as many reps as possible in 12 minutes of the following rep scheme:
3 Hang Power Cleans (95/65)
3 Push Jerks (95/65)
3 SDHP (95/65)
6 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
6 SDHP (95/65)
9 Hang Power Cleans (95/65)
9 Push Jerks (95/65)
9 SDHP (95/65)
12 Hang Power Cleans (95/65)
12 Push Jerks (95/65)
12 SDHP (95/65)
This is a timed workout. If you complete the round of 12, go on to 15. If you complete 15, go on to 18, etc.
Each exercise must be unbroken in order to move on to the next movement. If your hands break from the bar on a particular exercise, you must repeat that exercise back at rep 1 for that movement.
Strength: Push Press (find a 3 rep max)
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“I Have to Get in Shape Before I Start CrossFit” from CPM Fitness.
“CrossFit Is for Everyone” free CrossFit Journal article by Lynne Knapman.
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15 Full+18+18+9
Push Press: 205
18-2
press 275
90 push press
15 full + 18 HC + 12 PP
105 push press
12 full + 15 HC + 12 PP
Kettle bell challenge = 5, 10, 15, 20, 25
Push Press 125lbs
WOD: 18 full + 21 HPC + 21 PJ + 15 SDHP
KB Challenge (53lb): 5, 10, 15, 20, 25
15 full
12 full + 15HPC + 10 PP
Push Press 85lbs.
PP 100 lbs
18 full
15full+18+18
PP:175
18 full 21 hc 21 pp 6 sdhp
Kb to 25
15 full + 14 hc
PP missed 3rd rep 285lbs
21 full
95 pp
12 full + 15hc + 6pp
18 full + 7
PP: 195
PP 165
15 full (85 lbs)
KB 5, 10, 15, 20
18 full + 21 hc & 21 pp
15full+18+18
PP: 175
12 Full + 15 HPC (95)
175 lb PP
15full+15hc
175pp
PP – 195
15 full + 18 HC
15 full + 18 hc
12 full and 4 attempts at 15 hc (85lbs).
PP: 145lbs