CrossFit | 210917
Friday

210917

Workout of the Day

45

Complete as many rounds as possible in 10 minutes of:

5 power cleans
10 toes-to-bars

♀ 135 lb. ♂ 205 lb.

Post rounds completed to comments.
Compare to 180811.


Scaling:
Reduce the load and modify the toes-to-bar so that you can keep moving, with little resting, for the duration of the 10 minutes.

Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 toes-to-bars

♀ 105 lb.♂ 165 lb.

Beginner Option:
Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 hanging knee-raises

♀ 35 lb.♂ 55 lb.

Comments on 210917

48 Comments

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James Gentile
October 17th, 2021 at 2:20 am
Commented on: 210917

Intermediate option.


5 rounds + 5 reps + 4 reps.


Completed 10/16 afternoon after 10/15 WOD.

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Jeff Chalfant
October 8th, 2021 at 9:27 pm
Commented on: 210917

6 rounds plus 1 clean as rx’d. Ttb unbroken.

A couple cleans got ugly near the end...no grips or straps used today. Grip was fine due to hook grip but feeling the forearms a little now afterward. Same score as last time.



180/42/176cm

(edited)
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Mario Cruz
October 1st, 2021 at 10:32 pm
Commented on: 210917

Scaled

power clean 185lbs

T2B (Ub)


5 Rounds + 3 PC

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Morgan Greene
October 1st, 2021 at 9:26 pm
Commented on: 210917

Intermediate: 5 rds

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Paul Kitsawad
September 29th, 2021 at 9:54 am
Commented on: 210917

6 rounds 5 reps (intermediate)

M/49/5’7”/150

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Ralph Keeley
September 27th, 2021 at 4:04 am
Commented on: 210917

M/35/6'/175#


4+11 Rx


Deo gratias

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Damien Leroux
September 26th, 2021 at 12:09 pm
Commented on: 210917

Rx : 6rd’s + 2 rep focus : static eyes


https://youtu.be/jx0xL-r1Bfg

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Leonel Manzilla
September 25th, 2021 at 9:33 pm
Commented on: 210917

Welllll 205 was a lot


3 rounds then scaled to body weight (185lb)


Did 5 rounds + 3 power cleans at 10 min


Finished 5 rounds after WOD


Male 23y 175cm 83kg

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Courtney Guthrie
September 23rd, 2021 at 9:34 pm
Commented on: 210917

5+13 s

5 blue band pull ups

10 shoot throughs on parallettes


tried some cleans but my knee is really bugging me lately. Also my abs are sore still. Goal was to get moving today ✅


F/24/5’5/140

CrossFit AFK

(edited)
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Jeffrey Howard
September 21st, 2021 at 9:54 pm
Commented on: 210917

M/25/5'8"/155lb

CrossFit AFK


5+14 - Rx (Started with sets of 2-2-1 on power cleans and 7-3 for T2B. Last couple rounds were 3-2 for cleans. And di the last 9 unbroken but timer went off before I could finish the round.)

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Jeffrey Howard
September 21st, 2021 at 9:54 pm

On 180811

6+6 Sc, 165lb.

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Anton Gross
September 21st, 2021 at 3:52 am
Commented on: 210917

M/ 47/ 137 lbs, 5'-6"

I used 150 lbs and used my rings outside to do my T2B/ Rings.

Good workout. I was a bit nervous on my grip strength as my elbow has been in pain for about a month and since the weighted triplet of pullup workout I've been super sore, but warmed up and it was nice and sunny outside so had to do it.

Overall felt good and I completed 8 full rounds. I actually got better on the power cleans as I went on. I was a bit more explosive and really jumping the weight up. I popped my hand open in the last round but it wasn't too bad, just the pinkie side below the callous.

Anyway, good workout. I just layed on my bed after the shower for about 20 minutes and was fine to do the yard, and grill out, etc. later on.

Fun short WOD.

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Christopher Parker
September 19th, 2021 at 4:44 pm
Commented on: 210917

7 + 1 RX

M/38/5'9"/195

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Manchild Manchild
September 19th, 2021 at 3:36 pm
Commented on: 210917

45# dbs for power clean


6 1/2 rounds

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Coastie Nick
September 19th, 2021 at 3:15 pm
Commented on: 210917

Intermediate: 8 rds


180811: Intermediate: 7 rds + 1 rep

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Michael Witous
September 19th, 2021 at 2:52 pm
Commented on: 210917

60/M/185

5x5

8+5PC

(edited)
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Brian Louchis
September 19th, 2021 at 2:12 pm
Commented on: 210917

6+12 Intermediate

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Az Native
September 18th, 2021 at 9:25 pm
Commented on: 210917

5+5+3. 145 for PC. Thought I’d do better, but a week of camping and not eating well caught up with me…

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Phill Kiddoo
September 18th, 2021 at 7:44 pm
Commented on: 210917

6 rxd

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Sam Meixell
September 18th, 2021 at 12:37 pm
Commented on: 210917

4 rounds + 7 reps in 10 minutes of:

5 power cleans, 135#

10 toes-to-bars

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Fabian Delaflor
September 18th, 2021 at 12:35 pm
Commented on: 210917

10 mins of:

5 power cleans #105

10 toes to bar

4 rounds + 8 ttb

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Thomas Wright
September 18th, 2021 at 12:33 am
Commented on: 210917

7 + 2, Rx 🤢

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Chin-Sheng Chou
September 17th, 2021 at 11:52 pm
Commented on: 210917

RX, 4 rounds +4reps

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Richard Ramirez
September 17th, 2021 at 10:51 pm
Commented on: 210917

~ 135 lbs | 10 roll to your keister then throw them toes to the sky ~


3 rds + 13 reps…Kept a good pace & concentrated on form getting that weight to the rack position.

(edited)
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Michael Newton
September 17th, 2021 at 10:39 pm
Commented on: 210917

8rds


155 hang power clean (can’t go to ground in garage yet)

v-ups

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Nicole Deaver
September 17th, 2021 at 9:09 pm
Commented on: 210917

6 Rds (95#)


Compare to: 6 rds + 4 (95#)

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Germano Bezerra
September 17th, 2021 at 8:47 pm
Commented on: 210917

5 rounds + 1 power clean = 76 reps.

Brazilian male, 44 years.

Scaled power cleans to 155 lbs. Toes to bar as prescribed.

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Christopher Voght
September 17th, 2021 at 8:45 pm
Commented on: 210917

Intermediate Option:

Complete as many rounds as possible in 10 minutes of:

5 power cleans

10 toes-to-bars

♂ 165 lb.


6+8

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Christopher Voght
September 17th, 2021 at 8:48 pm

2018.08.11

6+5

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Steve Day
September 17th, 2021 at 8:13 pm
Commented on: 210917

scaled to 145lbs


6 rounds

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Joe Conradi
September 17th, 2021 at 8:03 pm
Commented on: Workout Tips

Scaled to rounds of:

6 2x70#DBs hanging power cleans

10 knees to elbows


7 rounds + 2

(edited)
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Christian Simpson
September 17th, 2021 at 7:39 pm
Commented on: 210917

Sc to doorjam k2e/165#...4 rounds even

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Charlie Pokorny
September 17th, 2021 at 7:13 pm
Commented on: 210917

5 rounds + 3 reps Rx'd

m/53/5'11"/200#

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Antonio Alves
September 17th, 2021 at 4:05 pm
Commented on: 210917

Modified / scaled:

--

Complete as many rounds as possible in 10 minutes of:

5 DB power cleans w/ 2x 15 kg DB

10 hanging knee-raises

SCORE: 9 rounds + 5 power cleans

--

Completed 10 rounds for good measure and went for an easy 3 km run after.

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Jim Rix
September 17th, 2021 at 3:52 pm
Commented on: 210917

Scaled to 125# pc

5 rounds + 1 clean


180812: 5 ends + 8 TTB


58/5’8”/154

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Luis Beza
September 17th, 2021 at 3:25 pm
Commented on: 210917

7 min AMRAP of:


5 Hang power clean @40kg

10 Kipping toes to bar (Feet support)


Score: 4 Rounds + 3 Reps

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Jeffery Powell
September 17th, 2021 at 2:52 pm
Commented on: 210917

Scaled to 115 pds


3 rounds plus 1 set of power cleans and 4 or 5 toes to bars.


Biggest slow down for this is weak forearms.

(edited)
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Troy Bruun
September 17th, 2021 at 2:43 pm
Commented on: 210917

10min AMRAP: 7rds+2PCL


5 PCL (135lbs)

10 T2B

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Jonathan Elmore
September 17th, 2021 at 1:49 pm
Commented on: 210917

5 rounds @135

could only do 4 toes-to-bar at a time hands kept slipping off due to humidity

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Michael Arko
September 17th, 2021 at 1:14 pm
Commented on: 210917

125lbs power cleans

6 rounds

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Randy Crooker
September 17th, 2021 at 1:05 pm
Commented on: 210917

Scaled power cleans to 135#

Toes-to-bar Rx

6 rounds + 5 pc

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Steven Thunander
September 17th, 2021 at 12:40 pm
Commented on: 210917

Globo scale: As rxed. If using iron plates scale to a weight you can touch and go. Dumbbell weight is 50/75 lbs, or 10 reps per round if you only have 35/50 lb dbs. Sub v-ups if you do not have a bar for ttb.


Bodyweight/equipmentless sub:

AMRAP 10

5 "knee jumps"

10 ttb or v ups

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Charles Meyers
September 17th, 2021 at 12:21 pm
Commented on: 210917

Complete as many rounds as possible in 10 minutes of:

5 power cleans 115 lbs

5 toes-to-bars

8 rds

(edited)
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Matthew Moran
September 17th, 2021 at 12:14 pm
Commented on: 210917

10 min amrap

10 dumbbell power cleans, 2x 40-lbs

10 toes to bar


7+1

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Heather Arsenault
September 17th, 2021 at 10:53 am
Commented on: Louisiana Affiliate Feeds, Shelters Lineworkers After Ida

Brought tears. Amazing! God Bless Y'all.

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Mike Andridge
September 17th, 2021 at 10:27 am
Commented on: 210917

Scaled

pc @ 145#

strict knee to chest

5 rnds plus 1 pc

m/51/170

compare to was

pc @ 145#

TTB

5 rnds plus 5pc/4 ttb

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Richard Norris
September 17th, 2021 at 9:37 am
Commented on: Louisiana Affiliate Feeds, Shelters Lineworkers After Ida

Selfless, humbling and inspring.

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Chris Sinagoga
September 17th, 2021 at 1:34 am
Commented on: 210917

Champions Club Scaling Notes


RANT

I think this could be a sneaky rough one if scaled well. So when looking at this, don't necessarily think "what's the best score I can get" but rather "what do I want to use pc and t2b to practice?" Intensity? Skill (rhythm and connection)? Pushing from the hips then pulling from the hips? Grip stamina? (which is an expression of pulling) The pike archetype? Lots of options here that can be more important than what your final score is.


MAIN DECISION

Rx movements and lower reps, or Rx reps and lower weight/ROM?


WORKOUT THEMES

10 minutes usually means high intensity and this is no exception. In essence this is jumping with heavy weight and pulling from the hips with skill. Stamina becomes a factor but not until later on.


TECHNIQUE SCALE

As listed, extend to 20 minutes (or 10 rounds)


CONSISTENCY SCALE

Scale ROM/weight so all clean reps are touch-and-go and toes to bar are straight through (or close)


INTENSITY SCALE

Same weight/ROM with less reps. Should be close to unbroken. Could also switch toes to bar for L-sit if grip would get in the way.


INJURY SCALE

Upper-body - AMRAP in 10 minutes of: 10 dumbbell snatch, 30-sec L-sit

Lower-body - 10 rounds for quality of: 5 pistols, 10 strict toes to bar


MY STUFF

either 7 + 1 or 8 + 1, toes to bar felt good and were full ROM, pc was at 165


GENERAL FEAR LEVEL: 8

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