Wednesday 180228
3min AMRAP:
-21 Wallballs 20/14lbs 10/9′ MRX 20/10 9′
-15 T2B
-Max Squat Snatch 95/65 RX+115/75 MRX 75/55
Rest 2min
3min AMRAP:
-15 Bar Facing Burpees
-15 Thrusters
-Max Hang Power Snatch
Rest 2min
3min AMRAP:
-21 WallBall Slams 20/14lbs
-15 T2B or GHD Sit-Ups
-Max Clusters of 1 Power Snatch to 1 Hang Squat Snatch
Post rounds and reps for each AMRAP to responses.
CFJ 2018 Open shirts are ready for PRE-ORDER! Click HERE to order yours today! We will be submitting orders on Wednesday, March 7th.
Friday: The Open WOD will be the Workout of the Day & that evening we will host the CFJ Open Showdown from 4:30-6:30. This event will be run in heats and will foster a fun, encouraging and competitive atmosphere! Feel free to bring your friends and family to cheer on all our Athletes!
Saturday: 8am & 9am- Regular CFJ classes; 10am-12pm- Open WOD
Sunday: 11am-1pm- Open WOD
E2mom
2@110#
2@115#
1@120#
2@110#
2@115#
1@120#
2@115#
2@120#
1@125#
WOD 1: 95#, 8 Squat snatch
WOD 2: 95#, finished thrusters
WOD 3: t2b, 4 clusters
30 ghd sit-ups
Dan, what size medicine ball were you guys working out with? Looks like a beach ball.
Squat Snatch E2MOM
2@135#
2@155#
1@175#
2@155#
2@175#
1@195#
2@175#
2@195#
1@215#
WOD RX+
#1: 13 reps
#2: 14 reps
#3: 6 clusters
Power Snatch
2-2-1
65-70-75
70-75-80
75-80-85
WOD
Round 1: 21 push press @ 65#, 15 GHD, 10 power snatch
Round 2: 15 BFB, 5 ground to overhead@ 65#
Round 3: 21 ball slams 14#, 15 GHD, 5 complex of 1 PS to 1 HPS
squat snatch
2@155
2@175
1@185
2@175
2@185
0@215 dont know why i missed it twice
2@185
2@205
1@225 no miss first try
wod rx+
#1 20 reps
#2 14 reps
#3 6 clusters
40 reps total
Squat Snatch
2@85
2@95
1@105
2@95
2@105
1@115
2@105
2@115
1@125
Then 1@135!! All time pr
WOD as rx’d
-13 squat snatch
-6 hang power snatch
-6 clusters
That was tough..winded fast
Congratulations on your PR, Syd!
Squat Snatch all the way through:
2 @ 95
2 @ 105
1 @ 115
2 @ 105
2 @ 115
1 @ 125
2 @ 115
2 @ 125
1 @ 135 (failed)
1 @ 135 (failed) 🙁
WOD as MRx (substituted T2B w/ Bamboo V-ups)
11 Squat Snatch
5 Hang Power Snatch
8 Clusters
Total: 24
Great class!!
Congrats Syd!
SS: up to 105# x2
WOD MRx:
11
8
8
3 mi run prior to WOD
(2mi sub 14min)
Nice work, Sydney!!! STRONG!
Built up to WOD load and stretched out shoulder :-ll
WOD as Rx’d (first time in a very long while to do SS due to bum shoulder)
1) 20 Squat Snatch
2) 15 HPS
3) 11 Clusters
Great work, nooners! Fun class, Brecker B!
Crossfit Balboa
Strength
2 Power Snatch to 1 Squar Snatch to 1 Overhead Squat
E1:15MOM for 8 minutes
WOD Rx w/65#
12 Thrusters
20 KB swings 35#
Goal to go unbroken
8:52
Squat Snatch
2@95
2@105
1@115
2@105
2@115
1@125
2@115
2@125
1@135
Forgot how heavy everything feels at 5am!!
WOD as rx’d w/GHD’s on last part
22 squat snatch
20 HPS
11 clusters
5 Mile Easy Run
Squat snatch
2@155
2@170
1@185
2@170
2@185
1@195
2@185
2@195
1@205
1@225 happy to hit this after having my shoulder injured a while back feels good
Wod RX+ GHD on last amrap
15
17
6
Total=38
Strength
135# SS
155# PS
Wod with bamboo v-ups
8 SS
10 Thrusters
5 Clusters
Snatch Waves:
2 @ 95
2 @ 115
1 @ 135
2 @ 135
2 @ 145
1 @ 165
2 @ 155
2 @ 165
1 @ 185
WOD as RX:
18 Squat Snatch
11 Hang Power Snatch
6 Snatch Cluster
Squat snatch
2@80
2@85
1@90
2@85
2@90
1@95
2@90
2@95
1@100
Easy 3,000m row
16:37.3
Strength:
Same as chad but didn’t hit 225 or 230 lol
Close but no cigarette! Nice work on the strength Chad!
Wod Rx+:
15 squat snatch
11 hang power snatch
6 clusters
Strength
Squat Snatch up to 155#
—-
Wod RX
11 Squat Snatch
11 Hang Power Snatch
7 cluster
—
Ab Circle!
Strength no misses.
Up to 195lbs at the percentages prescribed.
Wod Mrx
Wod 1= 15
Wod 2= 7
Wod 3= 7
Snatch Waves. Alternated between a high power snatch and low power snatch. Trying to protect my knee a little.
2@135-2@140-1@145
2@140-2@145-1@155
2@165-2@170-1@175(fx2)
WOD rx
16-14-10
Snatch up to 120
WOD RX+ 75#
20 Squat Snatch
16 Hang Power
11 Clusters
PS, 95, 115, 135, 155, 165
SS, 95, 115, 135, 155, 165, 175
Snatch: used 95# for all sets
*
WOD as rxd w/ T2B for last AMRAP
1st: 15 Squat snatch
2nd: 15 hang power snatch
3rd: 5 snatch clusters
Village Crossfit Houston, TX
Power Snatch:
Singles up to 175#
Failed 185# and 195# several times
5RFT:
3 Ring MU
6 Power Snatch @155#
9 Wallballs
22:45
Ring MU’s we’re mostly unbroken with a few non-false grip reps. Going to credit this improvement to muscle atrophy from all the traveling.
Diener, that’s my 150# warm-up med ball!
Snatch 115#-150#
WOD 1
9 squat snatch
WOD 2
0. Finished the thrusters
WOD 3 w/GHD
4 clusters
That 2nd WOD hurt
SNATCH WORK
2@135
2@155
1@195 (F)
2@195
2@195
1@205
2@205
1@215
1@225
0@235 fx2
WOD RX+
#1 18 SQUAT SNATCH
#2 10 HPS
#3 10 CLUSTERS
TOTAL=38 REPS
Did a VERY modified WOD of 18.1 at home
Knee raises, 200+M runs and 20# DB
only did 19 minutes
7 rds