November 28, 2017

Tuesday 171128

5min AMRAP
-3 Power Snatch 95/65 RX+ 115/75 MRX 75/55
-2 Hang Squat Snatch
-10 Box Jumps 24/20″ RX+ 30/24 MRX 20/12
Rest 3min/add wt
3min AMRAP:
-2 Power Snatch 115/75 RX+ 135/95 MRX 95/65
-1 Hang Squat Snatch
-5 Box Jump Overs (can use hands) 30/24″ MRX 24/20

Post rounds and reps for each AMRAP to responses.

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26 thoughts on “November 28, 2017”

  1. EMOM
    4-4-4 power snatch, 95#
    2-2-2 squat snatch, 95#
    2-2-2 power snatch, 115#
    1-1-1 squat snatch, 115#

    WOD 1: 4rnd
    WOD 2: 3rnd + 2 box jump overs

  2. EMOM Snatch complex
    Pwr Sn to Sn Balance 2×3-65#
    Sq Sn 2×3-75#
    Pwr Sn to Sn Balance 1×3-80#
    Sq Sn 1×3-85#
    AMRAPs rx’d
    4 rds
    4 rds + 1 BJO

  3. emom snatch
    135 PS+SB 3 sets
    185 SS 3 sets
    185 PS+SB
    205 SS missed 225 on 2nd set so dropped back down and finished the sets
    RX+
    WOD 1 : 5+ 5 reps
    WOD 2 : 3+ 4 reps

  4. Power Snatch to Snatch Balance x 2
    EMOM for 3 Minutes @ 115#

    Squat Snatch x 2
    EMOM for 3 Minutes @ 135#

    Power Snatch to Snatch Balance
    EMOM for 3 Minutes @ 155#

    Squat Snatch
    EMOM for 3 Minutes @ 175#

    WOD #1 Rx+=4 Rounds
    WOD #2 RX+=5 Rounds plus 1 PS

  5. Hurt ankle so…

    5 rounds
    -5 strict pull-ups
    -15 45# banded KBS
    -monster walk

    WOD
    EMOM x 20
    Even: 10 cal assault bike
    Odd: 5 bench press @95#

  6. Strength
    PS + SB x 2
    85-85-85
    SS x 2
    105-115-115
    PS- SB
    105-105-105
    SS
    125 multiple fails- frustrating!!
    Wod rx
    5rds + 4 box jumps…I thought it was 6 rds but that seems like a lot for me 🙂
    5rds + 1 HSS

  7. Power Snatch to Snatch Balance x 2
    EMOM for 3 Minutes @ 115#

    Squat Snatch x 2
    EMOM for 3 Minutes @ 185# (had one miss on the second set but got both in before the minute was up)

    Power Snatch to Snatch Balance
    EMOM for 3 Minutes @ 165#

    Squat Snatch
    EMOM for 3 Minutes @ 205# (failed every single one!)

    WOD #1
    As Rx’d
    Rounds=7+6 Box Jumps

    WOD #2
    As Rx’d
    Rounds=6+1 Squat Snatch

  8. Power Snatch to Snatch Balance x 2
    EMOM for 3 Minutes @ 95#
    Squat Snatch x 2
    EMOM for 3 Minutes @ 115#
    Power Snatch to Snatch Balance
    EMOM for 3 Minutes @ 135#
    Squat Snatch
    EMOM for 3 Minutes @ 145, 150, 155
    WOD #1
    As Rx’d
    Rounds=5+2 Box Jumps
    WOD #2
    As Rx’d
    Rounds=4

  9. Power Snatch to Snatch Balance x 2
    EMOM for 3 Minutes @ 75#

    Squat Snatch x 2
    EMOM for 3 Minutes @ 95#

    Power Snatch to Snatch Balance
    EMOM for 3 Minutes @ 115#

    Squat Snatch
    EMOM for 3 Minutes @ 115

    WOD #1
    As MRx (75# Snatch movements & 20″ Box Jumps)
    Rounds=5+1 Power Snatch

    WOD #2
    As MRx (95# Snatch movements & 24″ Box Overs)
    Rounds=4 + 2 Power Snatches

  10. Power Snatch to Snatch Balance x 2
    EMOM for 3 Minutes @ 95#
    Squat Snatch x 2
    EMOM for 3 Minutes @ 115#
    Power Snatch to Snatch Balance
    EMOM for 3 Minutes @ 135#
    Squat Snatch
    skipped it….

    WODs. Rx’d
    1) 5 Rounds
    2) 4 rounds + 1 PS

  11. Power Snatch to Snatch Balance x 2
    EMOM for 3 Minutes @ 75#
    Squat Snatch x 2
    EMOM for 3 Minutes @ 95#
    Power Snatch to Snatch Balance
    EMOM for 3 Minutes @ 115#
    Squat Snatch
    EMOM for 3 Minutes @ 115, 135, 115

    WOD #1
    As Rx’d
    Rounds=4
    WOD #2
    As Rx’d
    Rounds=3

  12. Power snatch to snatch balance
    85-85-85
    Squat snatch x2
    105-115-115
    Power snatch to snatch balance
    105-105-105
    Squat snatch
    125 failed 130×2 today..felt so heavy today

    WOD rx’d
    7rds+5 box jumps
    6rds+1 hang squat snatch
    Core development completed

  13. 2 Power snatch to snatch balance @85
    2 SS@95
    Power snatch to snatch balance @95
    SS@115
    Wod rx
    #1- 8 rounds + 2 box jumps
    #2- 7 rounds + 2 power snatch

  14. Power Snatch to Snatch Balance x 2
    EMOM for 3 Minutes @ 95#
    Squat Snatch x 2
    EMOM for 3 Minutes @ 125#
    Power Snatch to Snatch Balance
    EMOM for 3 Minutes @ 135#
    Squat Snatch
    EMOM for 3 Minutes x 1@ 145#


    Wod RX
    1. 5 rds + 3 PS
    2. 4 rds + 2 PS

    Core

  15. Cannon Crossfit in Houston, TX

    1RM Front Squat:
    135/225/255/275/290(failed twice)

    21-15-9
    Power Clean w/135#
    Sit-ups
    Time: 5:08

    Third on leaderboard in both the strength and the WOD

  16. Power Snatch to OHS x 2
    EMOM for 3 Minutes @ 95#
    Squat Snatch x 2
    EMOM for 3 Minutes @ 95#
    Power Snatch to OHS
    EMOM for 3 Minutes @ 115#
    Squat Snatch
    EMOM for 3 Minutes @ 115#

    WODs. Rx’d:
    1) 5 rounds + 3
    2) 5 rounds

  17. Strength
    PS + SB x2
    85-85-85
    SS x2
    95-95-95
    PS + SB
    95-95-95
    SS
    100-100-100

    WOD Rx weight but both with 20″ box step ups
    5 rounds
    5 rounds + 2 PS

  18. Squat snatches are definitely a weakness.
    Sets of 2 with 45#
    Sets of 1 with 55#

    WOD with 55#
    3 rounds plus 3 power snatch (failed a couple squat snatches in there, so it slowed me down)
    4 rounds

  19. Snatches
    115 2 power to 2 snatch balance
    185 2 SS emom
    185 1 power to 1 snatch balance
    Failed 205 Stopped due to shoulder issue

    Couldn’t do the workout

  20. Emom

    Power snatch to snatch balance 95#
    Squat snatch 115#
    Power snatch to snatch balance 135#
    Squat snatch 145#

    5min amrap w 75# & 24″ jump
    5rds + 3 box jump

    3min amrap w 95# & 30″ jump over
    4rds + 2 jump overs

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