Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Please be patient and hold any questions or comments until the scaling is posted by GD or BBoJ. The scaling usually contains helpful links to videos as well as common substitution advice.  It should be up soon.

You can also check out the scaling from last time this WOD was posted.

Big Dawgs:
as Rx’d
women - 65#

The Porch:
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

women - 65#

Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

women - 45#

Puppies:
Complete as many rounds as possible 15 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps

women - 25#

Buttercups:
Complete as many rounds as possible 12 minutes of:
10-25 pound Thruster, 5 reps
10-25 pound Hang Powercleans, 7 reps
10-25 pound Sumo Deadlift High-pull, 10 reps

Puppies:
Complete as many rounds as possible 15 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps

6 rounds

AMRAP in 20 min

Thrusters x 5
Hang Power Cleans x 7
Sumo Deadlift high-pull x 10

9 rounds in 19:45 (at altitude)
I used 25kg for this one. December has been a terrible month in terms of workout discipline, so I am just getting back into it! The last time I did this wod I used 30kg and did 7 rounds.

backsquat 5-5-5-5-5
70kg-80kg-80kg-80kg-80kg

Press
5x45
5x95
5x135
2x155
3x4x170 (3x5 is gonna be tough next week ...)

10x145

Something breathy a little later

Cheers, kempie

Back Squat 5-5-5-5-5 reps

95-115-135-155-175.

Felt good but i think i could have gone a lot heavier.

5 rounds for time of

3 power snatch, 135lb
5 overhead squat, 135lb
7 pull ups

6:32 - 0:50, 1:06, 1:16, 1:34, 1:46

Happy with this, only one miss.  Shoulders smoked!

Cheers, kempie

I was looking for a working demo of the Sumo Deadlift High Pull and the main site has a video but it looks like the video shows two lifts. Could one of you wiser crossfitters help me out and let me know which exercise I should be doing from that video.

I really wanted to do this one. I’m happy - I did the full Pack scaling for women, 45#, 20 minutes

—5 thrusters
—7 HPC
—10 SDLHP
10 rounds, 19:40

I also wanted to compare vs the first time on 10/21. Then I used 40#, and got 5 rounds in 8:53. [My notes said 5 or 6 rounds; I had lost count. Based on round times today, there was no way I got 6 rounds last time because I remember a lot of breaks due to wrists.] Today, slightly heavier weight, 5 rounds in 8:47. Much improvement in the wrists too, though my hands are trembling typing.

Back squats are planned for later today.

-FD

Ace-o-spades - 27 December 2008 06:17 AM

I was looking for a working demo of the Sumo Deadlift High Pull and the main site has a video but it looks like the video shows two lifts. Could one of you wiser crossfitters help me out and let me know which exercise I should be doing from that video.

Ace, here’s a nice video of a lecture by coach Glassman on the Sumo Deadlift High Pull.

http://media.crossfit.com/cf-video/CrossFit_SDHP.wmv
http://media.crossfit.com/cf-video/CrossFit_SDHP.mov

3rd WOD for me and first results-post!

Complete as many rounds as possible 15 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps

6 rounds, felt great (awful?) when I finished!

I used the same scaling as in October, hence:

Complete as many rounds as possible 12 minutes of:
16.8 kg Thruster, 5 reps
16.8 kg Hang Powercleans, 7 reps
16.8 kg Sumo Deadlift High-pull, 10 reps

Finished 8 full rounds in 11.57.
For comparison, in October I managed to finish a bit less than 7 rounds.

Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

9 rounds.  One more than last time.  My grip is toast.  I had a hard time holding on to my car keys to stat the car after the workout.

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Completed 5 rounds as Rx’ed, a horrible performance after almost 3 weeks off.  First Workout on US Soil though, that feels good.