CF Games 2019 WOD 1 First Cut
4 RFT:
-400m Run
-3 Rope Climbs 15′ RX+ Legless MRX 2-15′ or 3-10′
-7 Squat Snatches 135/95 RX+ 185/130lbs MRX 95/65
CF Games 2019 WOD 1 First Cut
4 RFT:
-400m Run
-3 Rope Climbs 15′ RX+ Legless MRX 2-15′ or 3-10′
-7 Squat Snatches 135/95 RX+ 185/130lbs MRX 95/65
Strength: SS @ 115, 135
WOD w/runs, 2 x 15 RC, 135 SS
20:51
SS#85
WOD 65#
19:59
Snatch worked up to 185 just for technical work
Wod RX+ w/runs
@21 minutes I was 3 rounds + 2 legless rope climbs
Finish time was
23:44
What a fun test look forward to smashing this next time
Snatch Work @ 95# (did 2-3 reps each round)
WOD MRx (all run)
*12′ Rope Climbs
finished right at 21:00
Fun WOD – great class! thanks breck!
17:50 Rx except for the squat snatches, did them at 85. Need to practice the technique more.
Squat snatch
1@165
Wod RX w/ bike
16:11
Squat Snatch
3-1-2-1-2-1-1
100-110-115-125-120-130-135-140
WOD w/Row and 95#
20:33
Core and shoulder
Great job 9:30!
Squat Snatch
Up to 3 touch and go @ 115#
—
Wod MRX / Run
15:46
MRX weight
3 RC
Squat snatch up to 70#
WOD modified (row, 10’, 45#)
17:25
6 rounds:
25 kB Swings (55#)
15 calorie assault bike
14:08
Here
65lbs for strength
WOD
3 rounds
Run/rope/65lbs
Squat snatch
3@105#
1@115#
2@120# (not touch and go)
1@125#
2@130#
1@135#
1@140#
Wod
21 min cap
1k bike
15 plu, sets of 5 or more
7 squat snatch @105#
2 SS shy of 3 rds at cap
Strength:
PS up to #135
Worked technique and mobility OHS
WOD w/ #95 PS
13:45
5th round: 17:47
-Worked up to 155 on squat snatch
WOD RX- 19:08
-Worked up to 155 squat snatch
– WOD RX- 20:08
WOD rx weight and runs but 10’ ropes
16:23
Didn’t take strength too seriously. Got 125, Failed 155#
Snatch up to 145
WOD mrxd
19:06
Squat snatch:
Up to 135#
WOD RX:
Finished right at the time cap 21:00
WOD Rx – 18:08
Squat Snatch
Up to 165#
—
Wod. Rx’d.
18:21
Fun one today!
“Hot Mess” from Comp train
2 rounds for time
25 ohs @115lbs
35 assault bike cals
Time=11:42