GrinFit

Sprints, weights, ultimate
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CFNH: Cleans and Slam Balls

Strength

4 rounds of:

I did a warmup set of cleans at 115lb, then hit 135.135,145,155lb

WOD

3 rounds of:

  • 5 Power Cleans, 5 Slam Balls
  • 4 Power Cleans, 5 Slam Balls
  • 3 Power Cleans, 5 Slam Balls
  • 2 Power Cleans, 5 Slam Balls
  • 1 Power Cleans, 5 Slam Balls

2min rest between rounds. 2min time cap on each round.

Score = total work time (max: 6 min) + 1 second for each unfinished rep.

I started the workout with a 135lb bar and a 30lb ball, but dropped to 115lb after the first round. Even then, I didn’t finish a single round. I got through 3 sets the first time, 3 sets + 2 reps the second, and back to 3 sets the third, for a total of 6:37 for my score.

# cleans, oly, phosphagen