the weight you choose will depend on the "show stopper" movement for you. some people can push jerk more than they can hang clean b/c of inefficient clean technique. the scales provided on the blog is where you should gauge what weight you are going to do. you can only use one barbell for the entire wod.
drew/amber might have a different suggestion. and i might not have answered your question really. haha. basically, look at your notebook and see what weight you could hang power clean 45 times without it being too light. can you also push jerk that weight? if yes, then go with that number.
Cynthia, I suggest Pack for this one. Porch if you are feeling super strong! The first time I did this workout with 105 I thought I was going to drop the barbell on my head. It was the hardest workout! It took over 20min for me to finish. At that time 105 was 85% of my max clean and jerk. Now 105 is 64% of my max.
Thanks Amber- I don't know my C&J max so I am just considering the weights I have cleaned in other WODs. Porch is too much for sure. I am not interested in a barbell on my head:) The clean will be my weakness and is what I know the least about so far as my capacity. I will find out soon enough!
I am back from my awesome trail adventure! Got back yesterday evening...with a bruised ankle. I rolled it while I was running. Figures, so just RICE tonight for me. I hope to be back tomorrow!
Holy tired arms is right Oatie! My grip was shot on the last round. I did singles on the HPC b/c the bar would slip out of my hands when I would try to put 2 together. I cashed out with 65 sloth-speed burpees. My forearms were so tight that it was hard to get down to the ground. (Thank you, Alex, for not advancing the burpee count on the weekends.)
SCALED WOD:
ReplyDeleteCourtesy of Brand X
Big Dawgs:
As Rx’d
women - 105#
The Porch:
Three rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
women - 105#
Pack:
Five rounds for time of:
95-115 pound Deadlift, 12 reps
95-115 pound Hang power clean, 9 reps
95-115 pound Push jerk, 6 reps
women 65-75#
Puppies:
Three rounds for time of:
35-45 pound Deadlift, 12 reps
35-45 pound Hang power clean, 9 reps
35-45 pound Push jerk, 6 reps
Buttercups:
Three rounds for time of:
pvc-25 pound Deadlift, 12 reps
pvc-25 pound Hang power clean, 9 reps
pvc-25 pound Push jerk, 6 reps
this is gonna be fun!!!!
ReplyDeleteWhat percentage of your max should you attempt in this WOD? Obviously, each is different, but just an idea would be great.
ReplyDeleteCynthia
the weight you choose will depend on the "show stopper" movement for you. some people can push jerk more than they can hang clean b/c of inefficient clean technique. the scales provided on the blog is where you should gauge what weight you are going to do. you can only use one barbell for the entire wod.
ReplyDeletedrew/amber might have a different suggestion. and i might not have answered your question really. haha. basically, look at your notebook and see what weight you could hang power clean 45 times without it being too light. can you also push jerk that weight? if yes, then go with that number.
Thanks Coach- that helps. Just wanted to have an idea before 5:30 am. My brain sometimes doesn't work so well:) See you in the a.m.!
ReplyDeleteCynthia,
ReplyDeleteI suggest Pack for this one. Porch if you are feeling super strong! The first time I did this workout with 105 I thought I was going to drop the barbell on my head. It was the hardest workout! It took over 20min for me to finish. At that time 105 was 85% of my max clean and jerk. Now 105 is 64% of my max.
Thanks Amber- I don't know my C&J max so I am just considering the weights I have cleaned in other WODs. Porch is too much for sure. I am not interested in a barbell on my head:) The clean will be my weakness and is what I know the least about so far as my capacity. I will find out soon enough!
ReplyDelete9:56 w/ 105#
ReplyDeletePR! yay!
Nice Cori!
ReplyDeleteCynthia - Started with 85# and lasted two rounds. Finished last 3 rounds with 75# - 13:52.
I did 55 lbs in January, going to try 65 lbs tonight.
ReplyDeleteI am back from my awesome trail adventure! Got back yesterday evening...with a bruised ankle. I rolled it while I was running. Figures, so just RICE tonight for me.
ReplyDeleteI hope to be back tomorrow!
Go Judy! Get your 65#!!
Woo Hoo 2nd place Age Group at Xterra!!
ReplyDeletegot a nearly busted toe though...
Great job Stacy! All that running is getting you ladies hurt though:)
ReplyDelete10:15 85#
ReplyDeleteExcellent Skidoo!
Running is dangerous.
10:16, 65 lbs.
ReplyDeleteHoly tired arms Batman!! 12:33 @ #45
ReplyDelete12:33 at 115#
ReplyDelete1:38 on the 50 wall balls. Never have done 50 unbroken before tonight.
Long way to go to get pistol squat proficient.
How many did we have at Carport tonight: seemed like 50 or so!!!
9:16 rx - PR!!
ReplyDelete1-1:09 unbroken
2-2:44 (1:35)
3-4:36 (1:52)
4-6:35 (1:59)
5-9:16 (2:41)
Holy tired arms is right Oatie! My grip was shot on the last round. I did singles on the HPC b/c the bar would slip out of my hands when I would try to put 2 together. I cashed out with 65 sloth-speed burpees. My forearms were so tight that it was hard to get down to the ground. (Thank you, Alex, for not advancing the burpee count on the weekends.)
Jonathan- 115#, 12:01
ReplyDeleteI completed round 3 with 155 and then moved down to 135. Ugh.. I think my final time was 2 hours and 30 minutes.
ReplyDeleteDave! Don't be so hard on yourself! It was only 2:29.11.
ReplyDeleteSeriously, you're a hoss; you did RX buddy and that's heavy weight.
6:40 rx
ReplyDelete