Monday 130923
“Helen”
3 Rounds for time:
Run 400 meters
21 Kettlebell swings (Men 55 lbs, Women 35 lbs)
12 Pull-ups
Post time to responses.
Compare to February 6, 2013.
Monday 130923
“Helen”
3 Rounds for time:
Run 400 meters
21 Kettlebell swings (Men 55 lbs, Women 35 lbs)
12 Pull-ups
Post time to responses.
Compare to February 6, 2013.
Snatch Complex @ 135
Lost touch and go the very last rep.
“Helen” – 8:16 (PR :17, new gym PR :46)
Crossfit Ardmore
3 rounds for time
12 Deadlifts @ 185#
400 m Farmer’s carry with 2-40# KB
24 box jumps-24″
27:02
Snatch complex with 55#
Helen Rx 15:30
Snatch complex at 135. Wod 8:48. Smoking time ts
9:55
Wod
Helen Rx 10:35
Rowing Helen
10:36
Snatch complex @ 55#
Failed on some of the squat snatches
WOD 14:04 w/30# KB
Helen as Rx’d=10:17
Snatch complex @ 75lbs
Helen as RX’d 10:35
Congrats CFJ on the weekend!
30 rds. 5 WBs, 3 HSPU, 1 bar MU
39:30
Modified Strength:
EMOM for 7 min: 2 power snatch @ 135#
EMOM for 8 min: 5 power snatch @ 135#
= 54 total reps
Helen w/500m rows:
13:50
Snatch Complex @ 75#
Helen rx’d – 10:49 (pr)
Looking good, Cindi!
Snatch complex @75#
Helen rx’d: 13:??
Snatch Complex @ 95# (worked form)
“Helen” as Rx’d: 9:36
Everything unbroken. Runs were just very slow…
Went straight from casino to airport to crossfit and attempted the noon class on 3 hrs of sleep:
Snatch complex @ 75#
Helen – DNF (2 rounds in 14:03)
Participated in the snatch complex
WOD as RX’d = 9:19
Snatch complex with only 44#
WOD w/30# KB and bench assist for pull ups
19:30
Correction: Snatch was only 42# (22# bar and 2 10’s)
I was so slow today….almost 2 minutes off my PR..and even with only 30# KB..last time used 35#.
Strength @ 95#
WOD as rx’d=9:13?
Snatch complex with 115#
Squat snatch with 95#
Helen w/ 12 HSPU/round instead of pull-ups.
11:18
Snatch complex w/ 95
wod
11:24
Snatch complex w/ 55#
Helen as rx’d 10:36. PR
Snatch complex @ 95
WOD as rx’ed: 15:47
Snatch complex with 95#
Wod as rx’d 10:43
Rowing “Helen”
10:52 rx’d
Everything unbroken
Snatch complex @ 115#
LBS! Anarchy in the OK took it’s toll on me I guess…
Skipped “Helen”
Dan, forgot to mention…great performance in AOK2!!! & Congrats to CFJ team and Shannon!! Great job CFJ competitors!!
Snatch complex some at 95# some at 75#. Worked on form today.
WOD as RX’d: 9:06
what was the movements for the snatch complex and reps/time?
EMOM for 4 minutes on each movement
3 Snatch pull
Power snatch/3 OHS
3 snatch balance
Power squat snatch