Hang Power Clean, 3 x 6

Sport Strength:

6 x 3 Hang Squat Clean + 1 Thruster


AMRAP in 12 Minutes...
20 Double Unders
7 Push Press 60% 1RM
7 Toes to Bar

Daily Challenge:

Partner Seated Med Ball Toss, 2 x 50


Calves on Post, Wall Slides

Post loads for your Strength/Sports Strength & Reps for WOD to comments.

122 comments (Add your own)

1. Ray A wrote:
pretty heavily modified today
Did 3x6 HPC
95 for warm, then 105-115-130...didn't push too hard on that, so went to go pound out 185 for a set of 6...that was stupid. I brought it up once really easy but felt my shoulder erupt even worse than it had been once I flipped into rack position. GRRR...really frustrating because I've felt my pulls get much stronger this month...

subbed 7 DL @195 (60% of 325) for 7 PP @60%
subbed 20 parallete jumps for DU
subbed 7 GHD situps for 7 T2B
all subs based on shoulder/rotator cuff pain.

8rds in 12 minutes.

Ryan, thanks for the encouragment on the med ball throws...I really didn't think those were going to work due to the overhead catch throw, but it wasn't that bad, using the #14 ball helped.

I may not have done the work on the WOD today, but still glad I showed up and did some work...I almost talked myself out of it.

Fri, April 19, 2013 @ 8:11 AM

2. Ryan L. wrote:
Ray, you're a warrior just for gettin in there this morning and doing the best you could with your injuries; regardless of the WOD. Anytime I can help, I'm there for ya.

That was the longest 12 minutes ever.

SS 6x3 #95, 105, 115, 125, 135, 145

WOD: #95 7 sets + 17 double unders = 255 reps total.

Awesome 5:45 class!!

Fri, April 19, 2013 @ 8:44 AM

3. Meg H wrote:
So glad you posted! A lot of us have had injuries and some even surgeries that forced us to scale or do different movements altogether. IT SuCKS. you feel like everyone is staring at you. After my surgery I was scared to even post until I realized how many people have been through the same thing. Just showing up even though you're hurting, is something to be proud of. Don't worry about the weight or different movements. That's what makes Crossfit different than any other sport. You can still participate. (Sorry for the mushy paragraph, I just really liked your post)

Fri, April 19, 2013 @ 3:07 PM

4. Ray A wrote:
Thanks for the mush Meg :)

Fri, April 19, 2013 @ 4:55 PM

5. Jason Greenwood wrote:
Hang Power Clean, 3 x 6
95, 105, 115

AMRAP in 12 Minutes...
20 Double Unders
7 Push Press 60% 1RM (75#)
7 Toes to Bar
5 rounds + 20 + 4

Fri, April 19, 2013 @ 6:08 PM

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