July 27, 2015

Monday 150727

10 RFT:

1 Squat Snatch 95/65 or 115/80 RX+ 135/95 55+ 75/55

2 Power Snatch

10 WallBall 20/14lbs 10/9′ RX+ 11/10′ 55+ 20/10 9′

Post time to responses.

Wes (Thruster)

35 thoughts on “July 27, 2015”

  1. Strength:
    EMOM for 6 minutes
    Even- 1 power snatch + 1 snatch balance
    Odd: 1 squat snatch + 1 overhead squat
    Rest 3 minutes
    Repeat EMOM for 6 minutes with higher weight
    1st 6 minutes used 135#
    2nd 6 minutes used 155#
    *
    WOD rx+ (135# & 11 ft target)
    14:55

  2. Great pic of 3 great CFers that are always consistent and training hard. Keep it up.

    CF Jenks, today is the day to get your snatch dialed in. Be smart on the strength/skills/drills and become one with the barbell.

  3. Strength:

    2 Rounds of EMOM for 6 Minutes:
    Even Mins= 1 power snatch + 1 snatch balance
    Odd Mins= 1 squat snatch + 1 OHS
    Rest 3 Mins in between Rounds

    Round 1=135#
    Round 2=155#

    WOD rx’d (115#)=11:29

  4. Start of week 2!!!

    65lbs on everything
    14lbs on wall ball / 11′ line
    19:53

    4x balance losing (PR)

  5. Great job on the WOD Jennifer!

    1st Round Strength @ 75#
    2nd Round Strength @ 85#

    WOD w/ 85# and 10 ft WB Target = 14:24….wall balls were broken up a LOT! 🙁

  6. Crossfit Monrovia
    Back squats
    10×205
    5×235
    3×255
    1×275, 285, 295
    3×255
    5×235
    10×205

    7 min amrap
    5 HSPU
    10 DU

    7 rounds (worked on DU)

  7. Crossfit Monrovia
    Back Squat (10, 5, 3, 1, 1, 1, 3, 5, 10)
    E2MOM
    105#, 115#, 145#, 155#, 160#, 165#, 145#, 115#, 105#

    WOD 7 min AMRAP “Optional”
    5 HSPU (1 ab mat)
    10 DU
    7 rounds even

  8. Snatch Training
    115-135 (no misses) still babying the hamstring a bit.
    WOD rx+ – 14:27, (WB unbroken, counted a few roll ups) only slightly faster than my Karabell time.
    11′ wall balls are the real deal, I now have a better appreciation for the vertically challenged folks (Jess).

  9. Wod rx’d

    8:27 (unbroken)

    OMG I got a better time than Sydney !#! (Starts to cry)

    I beat the best Crossfiter to ever come out of CF Jenks??!#

    Oh wow I’ve got a list here (still sobbing) of the people that made this possible….I want to thank OkieDB for showing me how to do this stuff! I want to thank Linda, Nicole, Jennifer and Jessica for instructing me over these years….don’t remember a lot of what you guys said but you all looked great saying it!!

    I want to thank Berlyn Berry for raising Harper when Linda and Nicole have been really busy……

    I know I’m forgetting somebody…..ooh how could I forget BB!!! Becky Blackwell (my mother) for out which none of this would be possible!!!

    (Overcome with emotion walks off stage)

  10. Crossfit Low Oxygen 7am
    Spent the morning with Natalie Newhart
    Strength: BS:
    10 x 95
    5 x 115
    5 x 135
    5 x 155
    1 x 165
    1 x 174
    1 x 190 pr
    SumoDeadlift w/ band to sit/pull back
    8 x 185
    8 x 205
    5 x 215

  11. 10am
    WOD: 10 min AMRAP
    7 DL @ 95#
    7 PC
    7 PP
    7 BJ 24″
    4 rds + 7 PC
    Then…
    Snatch grip DL on GHD hip extension
    3 x 10 @ 75, 85, 95
    Reverse Hyper banded on GHD with 10# on ankles
    3 x 30 knee ups with feet in rings pull knees to stomach
    100 hamstring curls w/ band
    400m walking lunges
    Natalie may kill me, but we had fun!

  12. Strength – Snatch Complex
    Power snatch/snatch balance – even minute
    Squat snatch/overhead squat – odd minute
    135# RD1 – no misses
    165# RD2 – missed last SS, still completed within the minute

    WOD RX – 115#
    18:05
    Pretty sure I did an extra round or two

  13. First day back!
    Strength @ 75, then 95, back down to 65 to work on flexibility and form.
    WOD @ 75# 14:36
    102 Degrees in the gym.

  14. Strength rd 1 w/75#
    Strength to 2 w/95#
    WOD w/80# and 9′ target
    17:?? Seem to never remember my time
    All wallball sets of 10 unbroken except last set had a no rep…for all of u who know me and my love for wallballs this is a big accomplishment sadly!

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