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.
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.
Strength: HPS and SS up to 145#
WOD w/ 75# and C2B:
18:34-8:00 = 10:34
WOD w/ 30# DB for HPS and 15# DB for SS (6 each round), 10 pull-ups
21:07-8:00=13:07
I love this pic so much! Two of my favorites!
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
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
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
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)
Worked up to 125# SS
Wod w/ 55# and 2 MU each round
16:48-8:00=8:48
Strength
Complex up to 135#
HPS up to 135#
SS up to 155#
—
Wod. Rx’d – 75#
17:09-8:00 = 9:09
w/ MU’s…
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
Snatch – power and squat 75#
Wod rx- 55# and mu’s- 21:12-8:00= 13:12
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
Worked up to 65# HPS and 55#SS
Wod w/ 55# and a mix of RMU & C2BPU’s
20:43-8=12:43
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)
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)
HPS & SS 145
WOD 75# & ring MU
18:35-8:00=10:35
1500m Row
100 doubles
400m run
100 doubles
1500m Row
16:14
@18:00-
5x 0:30sec handstand hold / 0:30 rest
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! 🙁
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
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
*correction
Time = 17:47-8:00=9:47