Monday 180409
Master Qualifier Event 3 2016
15min AMRAP:
– 55 Doubles Unders
– 15 C2B Pull-Ups MRX/55+ Pull-ups
– 5 Hang Power Cleans 155/105lbs 50-59 135/95 60+ 115/75
Post rounds and reps to responses.
Compare to April 22, 2016.
Monday 180409
Master Qualifier Event 3 2016
15min AMRAP:
– 55 Doubles Unders
– 15 C2B Pull-Ups MRX/55+ Pull-ups
– 5 Hang Power Cleans 155/105lbs 50-59 135/95 60+ 115/75
Post rounds and reps to responses.
Compare to April 22, 2016.
Wod RX
555 reps
Strength
Missed 340 nearly got it but elbows were down
Power cleans 3-3-2-2-1-1 @ 65-75-85-85-105-115
Squat clean 120
Modified WOD
25 d/u
10 plu
5 hang clean 85#
4 rds + 23 d/u
Cleans
3-3-2-2-1-1–1
85-105-115-125-135-145-150
Wod 15 min AMRAP w/ 95#, pull-ups
4 rds + 25 dubs
Cleans (mix of power and squat)
3@135#
3@185#
2@205#
2@225#
1@245#
1@255#
WOD
As Rx’d
Rounds=7+27 DU’s
Reps=552 (compared to 580 in 2016 Masters Qualifier)
1RM Squat Clean
315#
WOD Rx
4 plus 5 C2B
3@105#
3@105#
2@115#
2@115#
1@125#
1@135(f)
1@135#
Wod rx’d- 4 rounds + 55dubs
Power Clean up to 175# (pr or matches)
WOD as rx’d w/11 cal bike (1 cal for every 5 dubs)
5 rounds + 1 cal
PC up to 145# x 3
WOD with 115# and pull-ups
4 Rounds + 10 pull-ups
Strength: 1RM Split Clean
Up to 225#
15min AMRAP:
11 Cal Bike
15 C2B
5 Hang Split Clean w/155#
4 rounds
Cleans
3-3-2-2-1-1–1
85/105/125/130/135*F/130
WOD rx
4 + 15C2B
Power Clean
3@155-2@185-2@205-1@225-245-255-265(tie PR)-270(f)
WOD rx
– 432 reps (5rds + 2 c2b)
Power Clean up to 255
WOD with 11 cal bike in place of du’s
4 rounds + 10 calories
Power Clean up to 175# then scaled back down to work on form (135#)
WOD: 135# HC; Regular PLU’s; DU’s
4rds + 10 PLU’s
Great class – Thanks Breck!!
Squat Clean:
155-245-295-315-325(f)
WOD modified 15 CTB -> 7 strict pu
6 rounds + 4PU
3 mile run in Aruba with my beautiful wife!
Power Cleans
3@155
3@205
2@225
2@225
1@255
1@275
1@275
WOD w/ mix of doubles and singles
4 rounds
Squat clean
185-225-255-275-305-325(5lb pr)
Wod RX subbed C2B for 10 D-ball cleans at 100lbs
6 rounds 55 dubs
Squat clean
Up to 215#
—
Wod. (Alternating rounds 55 dubs / 11 cal assault bike)
5 rounds
—
Abs circle.
Squat Clean
Up to 190# (PR)
WOD Rx’d
3 rounds + 5 C2B
-counted attempts on dubs; strung quite a few together so I was happy with them today)
Power clans: 135/155/175/185/195/205/215/220 – fail
WOD RX: 4 rds + 2 C2B
Plus 3 mile run
Crossfit RTB, Springfield
40 KB swings 55#
40 Burpees
100 DU
20 Goblet Squats
100’ Alternating Lunges
100 DU
25 Right arm KB push press, 55#
25 Left arm KB Push Press, 55#
100 DU
14:35
—-
Immediately after 3 Min Row for Max Distance.
810 M
Clean:
3@155; 3@175; 2@195; 2@215@ 1@225; 1@245; 1@245
*
WOD modified to
55 lateral barbell skier jumps
15 pull-ups
5 HPC (155)
Completed 5 rounds & 5 pull-ups
squat clean
185-225-255-275-305-325(5lb PR)-345 Failed got a good attempt but crashed down on me
WOD
55 DU
10 D-Ball Cleans/100lb
5 Hang Power Clean W/155
6 Rounds+55 DU
forced myself to squat clean
105-115-135-145-155-165-175(failed numerous times UGHHH..clean felt great every time just couldn’t stand up)
spent extra time attempting that 175 squat clean so only had 9min left for wod so turned into 9min AMRAP instead
4rds+21DU’s
felt like I was moving in slow motion
Cleans
Worked up to 1RM of 250# ( new PR)
WOD du/pu/155#
Cut dubs in half & worked on them
2rds + 28
Squat clean 205
WOD
3+4 dubs
#KodaCrossfit
WOD 1: 12 Min AMRAP – 10 Y-hold, 10 v-up, row
5 rounds (~1000m)
WOD 2: 10 Min AMRAP – 10 power snatch (75#), 10 overhead squat, run 200m
4 rounds
WOD 3: 8 min AMRAP – 20 wall ball (20#, 10′), 15 t2b, 10 burpee
2 rounds + 13 wb
50 GHD situps
1 min high plank with pushup every 5s
1 min hand stand
15 Minutes to build up 1RM clean
#335 (9lb PR)
Wod with Ring row
7 rounds and some change