Wednesday, April 7, 2021

 

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For time: 
400 Meter Run
20 Squat Cleans 95/65# Rx+115/80# MRX 75/55#
400 Meter Run
20 Thrusters

Rest 2 Minutes/make load changes

200 Meter Run
10 S2O 135/95# Rx+155/105# MRX 115/80#
200 Meter Run
10 Front Squats
200 Meter Run
10 Hang Cleans
200 Meter Run
10 Deadlifts

39 thoughts on “Wednesday, April 7, 2021”

  1. Early Garage WOD:

    30min AMRAP
    12 ring row
    12 push up
    25 air squats
    10 alt kneeling lunges
    2min step ups w/DB curl+press

    6rounds

    #35wks

  2. CrossFit Skiatook

    17min AMRAP

    21 DU’s
    3 Power Cleans (155#)
    21 DU’s
    3 Wall walks

    10rds + 2 DU’s

    …got lucky here – was definitely a Pro-Alonso WOD

  3. Strength up to 1@155×2

    WOD modified with rx weight and row
    400m row
    20 power cleans @ 65
    400m row
    20 S2O
    5:42-7:52 rest
    200m row
    10 S2O 95#
    200m row
    10 back rack lunges
    200m row
    10 hang cleans
    200m row
    10 DL
    14:26
    14:26

  4. Strength, all power clean and split jerk
    3@185
    2@225
    1@255
    1@275
    1@285 (new PR)

    Wod mrx, unbroken
    6:31 first round, 15:09 clock time at finish

  5. Strength: Clean & S2O
    3@125, 3@155, 2@175, 1@195, 1@210

    WOD Rx:
    1st split 6:24
    Final time: 15:22
    Minus 2minute rest: 13:22

  6. Strength: Clean and Jerk
    3×135
    2×165
    1×185
    1×205
    1×225 (failed the jerk twice, got it on the 3rd attempt)

    WOD Rx:
    First portion= 7:56
    Second portion= 7:53
    Total Time: 15:49

  7. Strength w/ squat clean & jerk
    65-75-85
    WOD MRX
    17:10- 2:00 = 15:10

    Fun run in the rain with the 9:30am crew! Great pic, Melissa!

  8. Clean & Jerk
    3-2-1-1-1
    105-125-145-165-175

    WOD Rx+
    1: 7:02 (SC 13-7; Thruster unbroken)
    2 min rest
    2: 7:20 (all unbroken)
    16:22-2 rest= 14:22

    KP Extreme Abs

  9. Strength
    3@95 2@115 1@135, 145, 155

    WOD Rx all runs
    16:33-2:00= 14:33
    Running will be fun someday, right?

  10. Strength
    C&J. Up to 245#

    Wod RX (see below)
    For some reason did Thrusters for the deadlifts.
    Got to 8 around 16:0ish. Called it good for the day.

  11. Strength
    3@95
    2@115
    1@135
    1@150
    1@161 (pr)

    Wod masters rx weight w/rowing
    20:33-2:00 rest = 18:33
    First round done at 9:35

  12. Strength
    3@135, 2@155, 1@175, 1@185, 1@205
    Wod
    1st round 7:56 rx 2nd round mrx
    Total 22:21 – 2 min = 20:21 unbroken sets of 10, walked 100m of every 200m. (Cardio needs a lot of work.)

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