Friday 180112
Complete CF Open WOD 17.3 as per CF Standards (all levels)
Workout 17.3
-Prior to 8:00, complete: 3 rounds of:
6 Chest-to-Bar Pull-ups
6 Squat Snatches 95/65
Then, …ETC… As per 17.3
Compare to March 10, 2017.
OR
16min AMRAP:
3 Rounds of:
-6 C2B MRX Pull-Ups
-6 Squat Snatch/PS to OHS 75/55 MRX 55/45
3 Rounds of:
-7 C2B MRX Pull-Ups
-5 Squat Snatch/PS OHS 95/65 MRX 75/55
3 Rounds of:
-8 C2B MRX Pull-Ups
-4 Squat Snatch/PS OHS 115/75 MRX 95/65
3 Rounds of:
-9 C2B MRX Pull-Ups
-3 Squat Snatch/PS OHS 135/95 MRX115/75
Post WOD of choice and results to responses.
Sq Sn
65-70-80-85-90-95-100
16 min AMRAP w/ pull-ups rx’d weight
Called it at 5:55- finished 8 of 8 pull-ups at 12:30 into 16 minutes.
Squat Snatch
95-105-115-125-135(f)-135-145(fx4?)
17.3
94 reps (PR by 13 reps)
only one failed snatch @135# right at the end
after WOD hit 145#(PR) FINALLYYYY!!!! tried 150#(fx2)
Sq. Snatch: up to 1@165#
17.3 as Rx’d: 57 reps @ 8:00 (11 rep improvement)
Dropped back to 95# to keep moving on AMRAP rep scheme as Rx’d (all sq. snatch)
98 total reps @ 16:00
Squat Snatch
3@95#
3@125#
2@165#
2@165#
1@185#
1@205#
1@225# (failed)
17.3–participated–didn’t make it past 8 minutes
SS to 135# (stayed light bc wrist)
Wod as rxd
46 reps at 8:00
68 reps at 16:00 (135#)
Not a good showing compared to 17.3 but nice to be doing SS again.
squat snatch
3@135
3@135
2@185
2@205
1@225
0@252
Wod 17.3 117 reps tiebreak:11:55
Squat Snatch up to 120#
WOD (16 min AMRAP) w/65,95,110
Got to 1@110#
Squat snatch 175
17.3
80 reps (not able to get 185 SS)
Tomorrows wod
“KB Mania”
Rxd
34:10
Squat Snatch:
up to 205# no misses called it good
17.3
100 reps (3 rep PR)
cardio not where it needs to be, lifts were good 8/9 @ 185#
3@75#
3@95#
2@125#
F2@145#
1@145#
F1@145#
F1@145#
WOD 16 min AMRAP Rx
104 reps
Squat snatch
Up to 135#
Failed 145#x3
Wod rx
93 reps (last year 82 reps)
After Wod tried squat snatch @ 146#x3 and finally hit it!!
Thanks steph for having me put on the half pound plates 🙂
Squat snatch up to 115#
WOD Rx
60 reps, tie break 3:26
-last year was 55 reps and tie break 4:00
Gotta get rhythm on C2B figured out
Tabata abs by Mere
Great job hitting that 146# Mere, you had it all the way!!
Tiger’s Den Crossfit – Dallas, TX
Open 17.1 Rx:
152 reps (7/15 burpee box jumps before the set of 50 snatches)
Finished in 19:32 last year.
Strength up to 205
Wod: all c2b unbroken, which was goal number 1
60 reps at 8 minutes (2 rds of 135)
1 @ 185# at 15:59
All things considered: very satisfied
Squat Snatch up to 145#
17.3
@ 8:00 completed 3 s/s @ 135
Dropped weight finished 3 rounds of 7 c2b/5 ss @ 95 plus 5 c2b on rd of 8
Strength up to 80#
WOD 16min
55/65/75# 1round +2 squat cleans
1000m row
0:30 sec rest
900m row
0:30 sec rest
…
200m row
0:30 sec rest
100m row
20:41 (excludes rests)
5,500m rowed
SS 150
17.3
48 reps
Off PR by12
SS 135
17.3 WOD Rx’d
55 Reps
(4 Rnds + 7 C2B)
17.3 as prescribed
106 reps. First time doing it.