Wednesday 181226
5am, 6am, 9:30am & Noon classes offered today-all evening classes are canceled.
14min AMRAP:
-3 Power Cleans 155/105 RX+ 185/125 MRX 125/80
-3 Hang Power Cleans
-6 S2O
-2 Rope Climbs RX+ 1 Legless 1 w/Legs MRX 2 to 10′ or 1 to 15′
Post rounds and reps to comments.
CFJ Holiday Schedule:
Wednesday – 5am, 6am, 9:30am & Noon- all evening classes are canceled.
Thursday starts back our regular class schedule.
Push Press & Split Jerks
85lbs, 95lbs, 105lbs, 105, 115, 115
WOD
4 rounds + 3 reps 105lbs
4 Push Press + 3 Push Jerk @135
3 Push Press + 2 Split Jerk @185
0 Push Press + 1 Split Jerk @225
1 Split Jerk @245
1 Split Jerk @255 (10# PR; 245# since 11/9/2018)
Modified WOD: Muscle Cleans & Strict Presses at MRx load
4 rounds + 6 Strict Presses
Push press up to 155
Split jerk up to 165
WOD with 135
4 rounds
Strength: Push Press and Split
4 PP to 2 SJ @ 165#
3 PP to 2 SJ @ 195#
2 PP to 1 SJ @ 225#
1 PP to 1 SJ @ 255#
1 SJ @ 285#
1 SJ @ 315#
WOD RX+=5 plus 3 PC
2 mile beach walk
Not really a workout. 🙂
4 PP + 2 SJ @155
3 PP + 2 SJ @165
2 PP + 1 SJ @185
1 PP + 1 SJ @205
1 SJ @225
1 SJ @245(f)
WOD rx – 7 rds + 3 power cleans
Strength: to 185; shoulders weren’t having it.
WOD Rx’d:
6 rds + 12 reps
4 PP+2 SJ @185
3 PP+2 SJ @205
2 PP+1 SJ @225
Failed the push press attempt for 245
1 SJ @245
0@275
Wod RX’D w/ 1 legless and 1 regular rope climb
7 rounds plus 9 reps (3S2O)
A lot of starring at the bar and rope today but a fun one
Strength- Worked on thrusters up to 135. 145f
WOD as rxd:
6 + 12 (6 S2O)
Rope climbs felt good today. Fun one.
PP up to 125#
SJ up to 155#
WOD RX: 6+6 S2O
265# strength, Ties PR
Wod rx 6+ 2.75
Strength:
Push press up to 175
Split jerk up to 215
WOD @155 with 10 strict pull-ups subbed for the 2 rope climbs.
5 rounds + 5 reps
Strength – Power cleans/same amount of reps.
155-165-185-205-225(f)
—
Wod. Subbed 6 GHD’s for the S2O / Rx weight, RC’s
6 Rounds + 3 PC’s
Strength
85-95-105-115-125-135(f)
WOD w/ 105 and 3 strict pull-ups per rope climb
4 + 1 S2O
At home wod
21-15-9
Cals
T2B
DL’s at 225
Time=9:49
7 am garage
25 cal bike
50 B squats w 75#
25 cal bike = 5:40
Noon
Wod with 135# and subbed 6 pull-ups for rope climbs ( first 5 rds were strict)
=
8 + 12 reps
75 ghd sit-ups
Strength all at 155#
WOD 125#, 15’ rope climbs
5 rounds
Did Push Jerks instead of split jerks
up to 75#
WOD w/55# and ropes from standing to floor
6 rds + 5 STO (only did 2 rope ascents first 4 rds, and 4 on rd 5 and 6)
strength
95-105-115-125-135-145
WOD rx’d w/1 legless and 1 regular rope climb each rd
7rds+2 power cleans