Wednesday, December 18, 2019

6min AMRAP:
-9 Hang Snatch 95/65 RX+ 115/75 MRX75/55
-6 OHS
-3 MUs (ring or bar)
Rest 3min Add or Lower Weight
6min AMRAP:
-6 Hang Snatch115/75 RX+135/95 MRX95/65
-12 Pistols or 24 Air Squats
-6 T2B
*Athletes choice on which 6min to start*

CFJ Holiday Schedule:
Monday, December 23rd- 6:30pm class is canceled 
Tuesday, December 24th (Christmas Eve)- 8am and 9:30am (all other classes canceled)
Wednesday, December 25th (Christmas Day)- CFJ CLOSED
Thursday, December 26th- 6:00am, 8:00am and 10:00am (all other classes canceled)                                                                                                    Friday, December 27th- Regular class schedule

19 thoughts on “Wednesday, December 18, 2019”

  1. Jeremy Fullingim

    7 sets of 5 hang power snatch. Chose lighter reps scheme: used 95#
    *
    WOD rxd except modification of MU to burpee C2B
    1st AMRAP: HPS (115); air squats; T2B
    – 3 rounds + 18 Air squats
    2nd AMRAP: HPS (95); OHS; burpee C2B
    – 3 rounds + 2 burpee C2B

  2. Hang snatch- (did all squat snatch) 2 sets of 3@115, 2 sets of 2@135, 1@155, 1@165, 1@175

    Wod-Rx
    1) 115 HS w/ pistols- 4 rounds plus 7 reps
    2) 95 HS- 2+15 reps. Mixture of ring and bar mu’s. Rings were giving me problems today.

  3. Hang Power Snatch: 1@135, 1@155, 1@175, 1@185, 0@205, 0@205, 1@205, 1@225 (20# PR; 205 since 4/17/2019), 0@235, 0@235

    WOD MRx:
    1) 2 rounds + 14 reps (Hang Muscle Snatches & Ring MUs)
    2) 2 rounds + 10 reps (Hang Muscle Snatches & Pistols)

  4. HPS:
    3’s @ 115
    2@135
    2@155
    1’s @ 165-175-185(f)
    WOD:
    1st (burpee C2B): 3 rds + 3 OHS
    2nd (air squats): 3 rds + 17 squats

  5. Strength & Conditioning- a Nicole special…
    -hang squat snatches
    -burpees
    -max dball over the shoulder (#100)
    ….tough

    WOD MRx
    1st WOD (air squats) – 4rds + 2
    2nd WOD (C2B) – 4rds + 5

    Thanks Nicole!!

  6. Strength: Did Yesterday’s
    6 PC@135 / 18 BP@135
    4 PC@155 / 12 BP@185
    2 PC@175 / 6 BP@205
    1 PC@195 / 3BP@225
    1 PC@195 / 3 BP@225

    WOD Rx weight w/ OHL for OHS
    1. 3 rounds + 9 HPS
    2 3 rounds + 5 HPS

  7. Strength
    HS- Worked up to 1 @ 130# (PR) and then failed on 135#

    WOD RX weight
    1. 75#, pistols: 4 rounds even
    2. 65#, 2 Bar MU and 3 fails in first round. Switched to burpee CTB for remainder of WOD: 2 + 16

  8. Hang squat snatch
    3@135 3@165 2@185 2@185 1@205 1@215 1@225
    Wod RX’D as written
    1st amrap : 95lbs/Ring MU
    5 rounds + 4 HPS
    2nd amrap : 115/Pistols
    5 Rounds
    Fun workout today glad I got to go against the old bull today

  9. HC up to 50#

    WOD1 w/only 6 HC ea rd, 35# for HC and 15# OH squats, 3 burpees,3 jumping
    pull ups ea rd
    3 rds + 3 burpees

    WOD 2 w/35a3 HC, air squats and knee raises
    2 rds + 5 air squats

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