December 21, 2017

Thursday 171221

5 RFT:
-10 Hang Power Snatch
-5 Muscle-Ups or 10 C2B
-5 Over Bar Burpees
-5 Squat Snatch
Rest 2min
**Barbell Loads 75/55 95/65 115/75 135/95
Complete a round AFAP, Rest exactly 2 minutes, repeat until all 5 rounds complete. Subtract 8 minutes for final time/score.

Post score to responses.

DSC_0248

Join us Friday, December 22nd for our annual CFJ Holiday Celebration!

We will open the doors at 5pm and start DB’s “12 Days of Christmas” WOD around 5:30pm (4:30pm cancelled, we will run heats as necessary). Dress up in a fun Christmas outfit and bring a side or beverage of your choice. 

22 thoughts on “December 21, 2017”

  1. 65-65-75-75
    Rest at 75#

    WOD R1-3 55#, R4-5 35#, ring rows, over the bar “burpees”, 20# DB Squat Cowan’s
    19:36-8:00= 11:36
    My core is nonexistent 🙁 was hurting my back so dropped to just the bar. 60 Days and counting haha

  2. Snatch Cluster
    1 HPS into 1 SS E2MOM x 4 sets
    135/145/155/165
    right into the following sets E2MOM
    2 HPS@155#
    2 Missed SS@175#
    1 HSS@175#
    1 SS@185#
    1 Missed HSS@185#
    1 SS@185#

    WOD
    with 115# and ring MU’s
    All snatches unbroken
    Round 1=1:25
    Round 2=1:21
    Round 3=1:31
    Round 4=1:48
    Round 5=2:13

    Total time=16:18-8:00(rest)=8:18

  3. Snatch cluster
    85-95-105-115
    2 HPS@105
    2 SS@125#
    1HPS@125
    1 SS@135 (failed a good 5x then finally got it)

    WOD w/75# and ring MUs
    Round 1= 1:15
    Round 2= 1:15
    Round 3= 1:29
    Round 4= 1:42
    Round 5= 1:50
    Total time= 15:31-8:00= 7:31

  4. Snatch Cluster:
    E2MOM x 4 sets
    1 Hang power snatch to 1 squat snatch
    95#, 95#, 125#, 125#

    Alternating snatches:
    E2MOMx6
    1 2hps @95#
    2 2ss @95#
    3 1hps @125#
    4 1ss @125#
    5 1hps @135#
    6 1ss @135#

    5 rft (75#)
    1. 1:34
    2. 5:15 (1:41)
    3. 9:05 (1:50)
    4. 13:27 (2:22)
    5. 17:47 (2:20)
    Time = (15:47)

  5. Snatch Cluster and Snatch Work – stayed in that 60%-75% range to work on form
    Up to 105#

    WOD w/ 75# Snatches & Regular PLU’s (10) in place of MU/C2B

    1st round: 1:40 – feeling good, got this
    2nd round: 1:47 – okay, I see what you did there
    3rd round: 2:05 – well hello mr. fatigue, nice to meet ya
    4th round: 2:05 – what? no – should not have eaten those reese’s last night
    5th round: 2:11 – what day is it – where am I

    good stuff!

    total time 17:49 – 8:00 rest = 9:49

  6. Snatch Cluster
    1 HPS into 1 SS E2MOM x 4 sets: 95
    right into the following sets E2MOM
    2 HPS@95
    2 Missed SS@115
    1 HSS@135
    1 SS@135
    1 Missed HSS@155
    1 SS@165
    *
    WOD as rxd (95#, C2B): 21:37 (-8 min) =
    1: 2:30
    2: 4:30-7:29
    3: 9:24-12:16
    4: 14:16-16:58
    5: 18:58-21:37

  7. Ring Muscle Up work
    HPS: 2@135, 1@155, 0@185
    SS: 2@135, 1@155, 0@185

    WOD w/75# and Bar MUs:
    16:42-8:00=8:42 unbroken
    (1:04/1:14/1:50/2:34/2:00)

  8. Cluster 135-155-185-185
    Hang power snatch 2@205 1@225 PR then missed power but got 240 hang squat snatch PR
    Squat snatch 2@205 1@230 missed 255 twice
    WOD at 115 ring mu’s
    Time: 19:55 (muscle ups we’re killer)

  9. Snatch:
    Built up to 105

    2 TNG HPS @95
    2 TNG SS @95
    1 HPS @105
    1 SS @105
    1 HPS @115
    1 SS @115

    WOD : 65#
    5 Ring Muscle Up attempts each round. Still waiting for it! 🙁

  10. Snatch Cluster
    1 HPS into 1 SS E2MOM x 4 sets
    95/95/115/115
    right into the following sets E2MOM
    2 HPS@115#
    2 Missed SS@115#
    1 HSS@125#
    1 SS@125#
    1 Missed HSS@125#
    1 SS@125#

    WOD w/ 75# Snatches & Regular PLU’s (10) in place of MU/C2B

    Round 1=1:46
    Round 2=2:10
    Round 3=2:09
    Round 4=2:04
    Round 5=2:15

    Total time=18:24-8:00(rest)=10:24

  11. Snatch work:
    2@115X4
    2@135
    2@155
    2@175
    1@175
    1@200
    1@200
    All HPS
    WOd with Ring MU and #75
    15:42-8:00=7:42
    might have done an extra round

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