CrossFit South Brooklyn

Established 2007

Partner WOD

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Partner WOD

With one partner working at a time, partners alternate full rounds in this workout to complete 10 total rounds for time of:
8 Hang Squat Clean Thrusters 135/95
270m Run or 300m Row
First partner completes a full round, then second partner starts on the Hang Squat Clean Thrusters when they finish the run or row.

Post time and Rx to comments. 

Griselle O. and Jason M. were all matchy on Wednesday night. Get it? Because their shirts match and also it’s called a rugby match. I’m sorry

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Comments

  1. 8am:
    Partnered with Suzanne.~27:00? 68#
    The last three hang thrusters were challenging every round. I only dropped the bar in the first set and was proud of that. Cold, but beautiful run in the sun!

    Going to Florida for the week, but luckily there are three crossfits near where I am staying so I'll have plenty of options 🙂

  2. Partnered with Jeremy and John this morning for the 8am Group class

    We finished in 26:19

    I did the hang clusters at 135lbs. Was able to do the first two sets unbroken and then the latter three as 5-3. Rows were unimpressive paces but I tried to completely empty the tank on the last one.

  3. 9:00 am:

    Partnered with Jackie. We finished in 29:10. I did the RX weight of 95lb (thanks to coach Melissa, who would not allow me to go any less than that) and I was able to go unbroken for the first 3 rounds (surprising myself) and then I did 6&2 for the last 2 rounds. My row was consistent throughout and I managed to push a tad bit harder on the final round.

    I had a great partner in Jackie and we pushed and encouraged each other the entire time.
    It was definitely a lung burner, but I had a good time with this wod.
    Thanks Coach Melissa for basically making me do the RX weight…lol. It was just the challenge I needed today. Also shout out to Coach Dave. In the midst of all the pain and suffering, Coach Dave was up and down the floor, going from team to team, pushing and encouraging everybody.

  5. 10am + AR

    I'm timid about thrusters so did this at 115#… too light! Did the first three rounds unbroken, then found a new gear on rounds 4 & 5 and cycled them quickly, w/o any pauses. I've never done that before and it felt awesome. Finished in 25:11. I really enjoyed this workout, but if I did it again I would do it RX which might change my opinion…

    I think doing clusters instead of real "thrusters" was part of why I liked this workout so much. I have a hard time getting into a good front rack with thrusters, but catching the clean and pushing up quickly felt natural.

  7. 9am with David and MeLo

    27:30 Rx with BK. Started off at a good pace breaking up the cluster (I like that Packer) 5-3 for first three rounds but then the wheels came off. Hit my chin pretty hard on the 1st of round 4 and then I got pretty fatigued. 1-3-2-2, 4-1-1-1 for last two rounds. First half of the runs wasn't bad but turning around into that wind was pretty miserable. Happy I did this Rx.

  8. 10 am w/ Melissa and McDowell

    Partnered with Josh at 95#: 27:15
    Thanks to Melissa for shaming me into 95.
    Managed to get through all 5 sets unbroken (though not truly cycled), which probably means I could have gone a bit heavier.
    Agree with Dave P. that being able to go to the hang each time made these much less unpleasant than standard thruster sets.

    Finished up with a painful-in-a-good-way AR class with David.

  9. 10am class

    Partnered with Mark and went against Michael and Dan L.
    Finished in 21:26, we were booking it and Mark sped up towards the end.

    Did all the hang clean thrusters unbroken from a high hang position to speed up the cycling. These all felt pretty good until the last 2-3 reps of the last 2 rounds where they were hurting.

    The run was hard! The first 50 meters weren't bad but then when my heart rate didn't go down at all it became much harder. Good workout out all in all

  10. 10am

    19:46 partnered with Michael. The run was actually the hard part, which was surprising. We both did all the thrusters unbroken. Felt a little queasy after the last run.

  11. 11am with McDowell and Whit

    Partnered with Jason and finished in 22:50 Rx. First three rounds were unbroken and fast. Then went 4-2-2, and 5-3. In hindsight I should have just done the last two rounds unbroken, but with no one to chase and no one nipping on our heels, it was hard to push.

    Liked this one a lot. Maybe it could get programmed again when the weather is nicer… that wind was brutal this morning.

  12. Noon class
    Partnered with Azam, always fun to lift with a client!

    This was pretty tough and I never really recovered after the first round. My lungs are still limiting me…finished in 31:07…got the work done! Only the first round unbroken, then 5+3 after that. Had to do an extra one in the second round when I got to the top of the clean and brain farted.

  13. Here's my progress this cycle.

    The context for all this: I started in August after a decade off weight lifting and have been riding the wave of going from detrained to retrained. Aug-Dec I ate max food for max muscle gain and switched to leaning out mid-December, since which I've lost 17 lbs of body weight, which has made strength gains less easy, though I'm still riding that retraining wave, giving me an advantage.

    Mondays were my first time working on handstand pushups. I worked up to a 30" box and 5×5 was easy enough by the end that I think I'm ready for the real thing next time around.

    On Wednesdays, I worked up to 2×5 of 220 lb on low-bar back squat and 2×5 of 160 lb on front squat. Last cycle my most recent set of 5 was a 3×5 at 180. I skipped front squat last cycle but my best set of 5 in the previous cycle was 100 lb.

    Last week I was out with the flu and missed the max tests. I tested my front squat 5RM today in open gym and got 175 but bailed on the 5th rep of 185. This was challenging strength-wise, but I think the limiting factor was my motor control to stay vertical. This is my first ever max test for a front squat.

    In open gym this cycle, I did deadlift, bench press, double unders, and a knees-to-elbow floor lever-like exercise that Jeremy taught me as a regression for toes to bar.

    This week I tested my deadlift 1RM at 305, up 30 lbs from last cycle and down 55 lbs from my all-time max of 360.

    I tested my bench press 1RM at 220 lbs, up 20 lb from last test (at the end of the cycle before last) and down 65 lb from all-time max of 285.

    In the cycle before last, I did hanging knee raises and was reaching failure after fewer than five reps of bringing my knees to less than parallel, and not recovering at all between sets. Thanks to the regression I've been doing in open gym, when we did toes to bar this cycle I was able to get my knees above parallel on every rep through the whole workout.

    My best achievement with the front squat is my front rack position. When I started, I could not get the bar touching my shoulders with more than two fingers on the bar. Now I have it maximally back on my shoulders with four fingers on the bar, and get positive comments about my form from coaches and partners. I attribute this to doing all the front rack mobility work in the mobilitywod videos (mainly using a band to bring the shoulder into the back of the socket, and to externally rotate the shoulder with the elbow up in front rack position, mashing the side of the shoulder, the armpit, triceps, and forearms, and closing the wrist angle with a band pulling the bottom of the forearm back). For me, my front rack was limited most by tightness in my left first rib area, and I found the most helpful thing to be a modification of something KStar recommends for overhead position. The regular version is you put a band from your foot to your shoulder and step on it to put pressure on a ball to tack the tissues around inside of the top of the shoulder while flossing in and out of the overhead position. I did this but in and out of the front rack position and believe it was the most helpful exercise I did.

  16. OG:

    Thankful for the light percentages after taking a slow week with my neck.

    2 position clean 70% 2×5

    Snatch Deadlift: 95% 3×3

    FSQT:
    70% 3×3
    75% 3×2

    Neck is good. Lifts are snappy. Knee is on point. Performance care programming is definitely working.

  17. Bench Press
    45 x 10, 75 x 5, 95 x 4, 115 x 2, 125 x 1, 130 x 1, 138 x 3 x 3 (95% and a PR for 3)

    1PM with Whit and McDowell

    Partnered with Kate L and we did it in 27:45 Rx and running.

    Hardest part for me was doing full squat cleans in nanos- my feet were way wide but I managed. I did the first two sets unbroken I think and then 7,1 and 6, 2, 6, 2." After that. Shout out to Kate who was initially unsure about the weight but moved fast and well and was a great partner!

    Strict pull-ups
    4-4-4-4-3

  19. really fun comp class today! quads already quite sore from the rowing/thruster suckfest i did yesterday so i was happy to have people around and just start moving!

    10 sets of 3-position clean (hip, knee, floor) + 1 split jerk, climbing (I did all power cleans + split jerks to save my sore legs for what was to come later on in the programming):

    83, 93, 103, 113, 118, 123, 128, 133, 138, 143

    failed the 2nd (hang) power clean at 143, would've had it as a full clean but was kind of undecided before i started and so wasn't tight enough or committed to keep my shit together when i caught it below parallel. reset and hit a power clean and jerk.

    143# is def a PR as a high hang power clean though!!! (and i think 138 and 133 are, too)

    Then:

    A. Teams of 3, Complete AMRAP 7:
    50 Back Squats, 155/105
    50 Back Squats, 205/145
    AMRAP Back Squat in remaining time at 245/165
    divide the work amongst your teammates as you see fit

    3 minute rest

    B. Teams of 3, Complete AMRAP 7:
    50 Push Press*, 135/95
    50 Push Press*, 155/105
    AMRAP Push Presses* in remaining time at 185/135
    *Must be a Push Press, not Jerk.
    divide the work amongst your teammates as you see fit

    3 minute rest

    C. Teams of 3, Complete AMRAP 7:
    50 Power Cleans, 135/95
    50 Power Cleans, 155/105
    AMRAP Power Cleans in remaining time at 185/135
    divide the work amongst your teammates as you see fit

    I was on a team with JB and Joe and we got:
    20 BSQ @ 245/165
    2 PP @ 185/135 … I failed my rep here :-/ arms were smoked from doing bigger sets at 95… oops!
    22 PC @ 185/135

    cleans were feeling really sharp for me overall today!

    3. Conditioning
    AMRAP 7 of:
    10 Thrusters, 95/65
    5 Bar Facing Burpees
    10 Hang Power Snatches, 95/65
    5 Bar Facing Burpees

    Score: 2 rounds + 23 reps
    I wanted to stop as soon as I started. It also felt like I forgot how to snatch during this.

    my legs may fall off tomorrow

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