Wednesday 171115
1min AMRAP:
-Max Hang Power Snatch 95/65 RX+ 115/75 MRX 75/55 or Max One Arm Alternating DB Power Snatch 45/30 RX+ 50/35 MRX 40/25
REST 2min
2min AMRAP:
-20 KettleBell SDHP
-Max KBS 55/35# RX+ 70/55#
REST 3min
3min AMRAP:
-10 Deadlifts or 10 Double DB Deadlifts
-10 Hang Split Snatch or 10 One Arm Alternating DB Power Snatch
Post results for each AMRAP to responses.
strength: goofed around with dumbbells, rower and bike
WOD – modified
1min amrap
seated dumbbell clean & press 15# = 18
2 min amrap
20 pull ups
max seated DB C&P = 7
3 min amrap
10 DB deadlift w/20# DBs
10 cal bike
= 1 rd + 4 cal
2 Hang Power Snatch EMOM for 3 minutes@115#
2 Hang Split Snatch EMOM for 3 minutes@115#
1 Hang Power Snatch EMOM for 5 minutes@135/155/175/185 squat snatch/185 failed
WOD
Rx+ with 50# Dumbbells
1 Min AMRAP=27 Alternating one arm DB snatches
2 Min AMRAP=33 Kettlebell swings
3 Min AMRAP=3 Rounds + 5 Alternating one arm DB snatches
Total reps=135
2 Hang Power Snatch EMOM
85-85-95
2 Hang Split Snatch EMOM
85-85-85
1 Hang Power Snatch EMOM
105-115-125-130(f)-130
WOD rx’d w/30# DB
1 Min AMRAP=30 Alternating one arm DB snatches
2 Min AMRAP=45 Kettlebell swings
3 Min AMRAP=3 Rounds + 7 Alternating one arm DB snatches
So Strong and Fit and this picture proves its legit.
Hang snatch/split sets of 2 all at 185
Singles high hang snatch at 205,215,220,225, fail at 240
Wod with 50# db
1) 30 alt db snatch
2) 35 KB 70#
3) 3 rds + 19 reps
2 Hang Power Snatch EMOM
85-95-105
2 Hang Split Snatch EMOM
85-95-105
1 Hang Power Snatch EMOM
125(fx2) 115-120
WOD rx’d w/30# DB
1 Min AMRAP=25 Alternating one arm DB snatches
2 Min AMRAP=47 Kettlebell swings
3 Min AMRAP=3 Rounds + 4 Alternating DB snatches
2 hang power snatch EMOM- 3 sets using 95
2 hang split snatch EMOM – 3 sets using 95
1 hang power snatch EMOM – 125/145/165/ 175(f)
*
WOD rx (+); used 50# DB & 70# KB
1st AMRAP: 25 reps alternating DB snatch
2nd AMRAP: 36 reps KBs
3rd AMRAP: 3 rds + 13 reps (3 DB snatches)
*
Total reps: 134
Hang power snatch up to 205# tore thumbna
Wod rx+ 50dbs and 70KB
1. 34
2. 38
3. 3+15 = 75
Total: 147
2 Hang Power Snatch EMOM
95-95-95
2 Hang Split Snatch EMOM
115-115-115
1 Hang Split Snatch EMOM
135-140-145-150(f)-150(f)
WOD rx’d w/45# DB
1 Min AMRAP=20 Alternating one arm DB snatches
2 Min AMRAP=27 Kettlebell swings
3 Min AMRAP=2 Rounds + 10 DL
2 Hang Power Snatch EMOM for 3 minutes@95#
2 Hang Split Snatch EMOM for 3 minutes@75#
1 Hang Power Snatch EMOM for 5 minutes@105/105/105/115/115
WOD
(75# Hang Power Snatch & Hang Split Snatch)
1 Min AMRAP=20 Hang Power Snatch (75#)
2 Min AMRAP=29 Kettlebell swings (55#)
3 Min AMRAP=2 Rounds + 4 Hang Split Snatch
Total Reps: 93
2 hang power snatch 65-65-75
2 hang split snatch 65-75-75
1 hang power snatch 75-75-75-75
Wod rx with 30# DB
1 min amrap- 19 alternating one arm DB snatches
2 min amrap- 38 kettlebell swings
3 min amrap- 2 rounds + 3 DB snatches
2 Hang Power Snatch EMOM
95-95-95
2 Hang Split Snatch EMOM
95-95-95
1 Hang Split Snatch EMOM
125-135-135-135-145
WOD rx’d w/45# DB
1 Min AMRAP=22 Alternating one arm DB snatches
2 Min AMRAP=30 Kettlebell swings
3 Min AMRAP=2 Rounds + 4 snatch = 54
Total reps = 106
Strength
3×2 hps @115lbs
3×2 hand split snatch @ 115lbs
5×1 hps 165lbs
Wod with 70lb kettlebells. From the hang for the snatches
Wod 1=13 unbroken
Wod 2= 20 very broken
Wod 3= 1+4 snatches
2 Hang Power Snatch EMOM
95-115-135
2 Hang Split Snatch EMOM
95-115-135
1 Hang Split Snatch EMOM
135-135-145-155(f x2)
—
WOD. Rx’d. w/45# DB
1 Min AMRAP= 26 Alternating one arm DB snatches
2 Min AMRAP= 44 Kettlebell swings
3 Min AMRAP= 3 rounds + 3 DL’s
2 Hang snatch- 85#
2 Hang split snatch- 85#x1, 95#x2
1 Hang split snatch- up to 120# (failed 125#)
Wod rx + w/ 35db
1 min AMRAP: 30 db snatches
1 min AMRAP: 29 kb swings
3 min AMRAP: 4rounds + 5 deadlifts
Total= 144 reps
2 Hang Power Snatch EMOM
95-115-135
2 Hang Split Snatch EMOM
95-115-135
1 Hang Split Snatch EMOM
135-135-145-155
—
WOD. Rx’d. w/45# DB
1 Min AMRAP= 21Alternating one arm DB snatches
2 Min AMRAP= 51 Kettlebell swings
3 Min AMRAP= 3 rounds + 4 DL’s
Royce-noun-
/bēst/
* an animal, especially a large an dangerous one..
* woke up in beast mode, with his girl that’s beauty and the beast though
Looking good bro! Keep up the good work CFJ!
Stowers is that u!!? Miss u all!!
Hang Power Snatch: 2@145, 2@145, 2@145, 1@155, 1@165, 0@175
Hang Split Snatch: 2@145, 1@155
1) Rx+; 10 Hang Power Snatch
2) Rx; 10 KBS (hands were really tinder at this point)
3) Rx+ w/bar movements; 1 round + 14 reps (4 Hang Split Snatch)
2 Hang snatch: 85#
2 Hang split snatch: 65#
1 Hang snatch: 95-100-105-100(pr)-115(pr)
Wod rx + w/ 35DB
1- 22 DB snatches
2- 28 KBS
3- 3 rds
1 Hang snatch should be 95-100-105-110-115
HPS 95/115/135
HSS 115/135/155
HSS 135/155/165/135/115
WOD as rxd (w/db)
24/36/3rds = 120 reps
3×2 Hang Power Snatch @75#
3×2 Hang Power Snatch(no split) @85#
4×1 Hang Power Snatch @95# last one @100#
WOD w/30# dumbbells and 35# KB
23 DB snatches
41 KBS
2 rounds + 2 DB snatches
Core work
Participated in light hang snatch work with 115
Wod RX+ 50lb DB’S 70lb KB
1.29 DB snatch
2.47 KBS
3. 3 rounds+ 1DB Snatch (71 reps)
Total reps-147
This was a lot of fun
Took an active rest day w/ some snatch work this morning.
Hang power snatch
95, 125, 125
Hang split snatch
All 125
Hang power snatch
All 135
Wod
1) 24 w 75# barbell
2) 30 kb
3) 95# DL & 50# db snatch
3rds + 2 db snatch