After Burner – CFS

  • June 20, 2016
  • By :
Joel
Joel

Strength
Every 2 Minutes for 12 Minutes
3 Squat Clean and Jerks

WOD
6 Rounds
7 Power Cleans (155,105)
14 Wallballs

Level 3- 135,95
Level 2- 115,75
Level 1- 95,55

– Coaches tip โ€“
Pick a weight a where you could do the first set of power cleans unbroken. Make transitions fast and get the wallballs unbroken each round by breaking the power cleans into fast singles, doubles or triples.

12 Comments

  • Chad Michael

    06/21/2016 @ 12:29 pm

    Strength: 235#
    Wod: 12:12 RX (dragging ass)

  • Ryan Gould

    06/21/2016 @ 3:47 am

    Strength: 145#
    WOD: 12:40 L3

  • jason barrow

    06/21/2016 @ 12:39 am

    Strength: up to 185#
    WOD: 11:27 Rx

  • Trevor Crean

    06/21/2016 @ 12:37 am

    Strength: 160
    WOD: 9:59 Rx

  • lizowiz

    06/20/2016 @ 10:28 pm

    Strength: up to 120#
    WOD: 9:10 85#

  • Brian M. Maser

    06/20/2016 @ 6:12 pm

    Strength: up to 210#
    WOD: 8:29 Rx

  • Jule

    06/20/2016 @ 6:08 pm

    Strength: 175#
    WOD: 5 Rounds in 12 minutes at L3
    Back tightened up and slowed me down.

  • Kathy B

    06/20/2016 @ 3:15 pm

    Strength: 85
    WOD: 13:00 @85 14# wallball
    Happy with this. Last few months Beretta has been teaching me when and how to take my rest , how to attack the workouts with a plan, explaining the threshold and holding on instead of throwing the towel in This has been a HUGE help mentally
    for me . I’m not looking for the fastest times just good form clean reps and to keep my head in the game so THANK YOU Chris

  • Alec

    06/20/2016 @ 2:51 pm

    225×3, failed at 230, then just did one rep to get it in

    8:50Rx

  • Petra

    06/20/2016 @ 1:13 pm

    Strength: 105# I thought it was ten lb more because of early morning math, so a little disappointed..
    WOD: 8:52 @85#

  • Kurt

    06/20/2016 @ 12:55 pm

    Strength: 165-195#
    WOD: 10:01 Rx

  • Sean Flannery

    06/20/2016 @ 12:04 pm

    Strength: 135-226#
    WOD: 9.25 Rx

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