Tuesday 120626
“SQT”
3 Rounds for time of:
10 Ground to overhead (Men 95 lbs, Women 65 lbs)
200 yard Shuttle sprint, 50 yards there and back twice
Post time to responses.
Tuesday 120626
“SQT”
3 Rounds for time of:
10 Ground to overhead (Men 95 lbs, Women 65 lbs)
200 yard Shuttle sprint, 50 yards there and back twice
Post time to responses.
snatch ladder
up to 145.. failed on 150
wod rx’d all unbroken 4:03
snatch ladder up to 75#
wod as rx’d: 7:40
20 Minute Strength and Technique
Every Even Minute Perform 2 Front Squats at 85% of 1RM (155 lbs)
Every Odd Minute Perform 20 Double Under
WOD as Rx’d:
3:58
4 Rounds of the following at a blistering pace:
10 KBS 70 lbs
10 GHD Sit Ups
40 yard Sprint (Sprint all out)
Rest 3x the length it took you to complete each round
Snatch complex up to 140
Wod rx 3:56
Snatch complex up to 125#
WOD as RXd
5:27
Snatch ladder up to 85#
WOD @ 65#
5:45
Power Camp:
400 m run
50 yd runs//call outs (jump squats,mt. climbers, high knees, push ups, lunges)
10 to 1
vertical jumps
1 to 10
hand release push ups
8:11
400 m run
2 rds
10 one arm kb squats 10#
10 kb swings 20#
10 one arm kb squats 10#
10 kb swings 20#
5 turkish get-ups ea. side 10#
14:38
Wod as Rxd
4:52
Good job 9:30!!
Snatch up to 65#
Wod rxd 6:31
Great pic Alli!
3:37
WOD – 3:59
Snatch up to 75#
WOD
w/55#
5:10
WOD w 55. 6:13
Should have done 65 just felt weak!!
WOD: “2 week post-op CrossFit checkup”
400m row
40 Push ups
40 OHS 45# bar
300m row
30 Dips
30 OH Walking Lunges 45# bar
200m row
20 Wallballs 20#
20 BTH Shoulder Press 45# bar
100m row
10 Strict Ring Pull ups
10 Sotts Press 45# bar
Time= 20:31
Worst Goat Practice:
MUSCLE-UPS
Transitioned through each station
5- ring transitions
5- MU attempts
5- Bar MU’s
20 Minute Strength and Technique
Every Even Minute Perform 2 Front Squats at 85% of 1RM (155 lbs)
Every Odd Minute Perform 30 Double Unders
CFJ WOD as Rx’d:
4:17
4 Rounds of the following at a blistering pace:
10 KBS 70 lbs
10 GHD Sit Ups
50 yard Sprint (Sprint all out)
Rest 3x the length it took you to complete each round
WOD as Rx’d = 4:44…..runs were not close to being sprints!
is the strength…..snatch complex or snatch ladder? If it is complex, what is the order?
Thanks
Snatch Complex Ladder (Hang Power Snatch, Power Snatch, Squat Snatch) up to 105
Wod as Rx’d – 5:35
HPS-PS-SS
1×95-115-125-135-145-155(f squat)-155
wod
5:19
Snatch complex to 165# (PR for squat snatch)
WOD as rxd
= 3:55
Humbling sprint experience
snatches up to 55 lbs
WOD Rx: 9:36
a.m
20 Minute Strength and Technique
Every Even Minute Perform 2 Front Squats at 85% of 1RM (255 lbs)
Every Odd Minute Perform 30 Double Under
“SQT” as Rx’d:4:03
p.m.
4 Rounds
10 KBS 70 lbs
10 GHD Sit Ups
40 yard Sprint (Sprint all out)
Rest 3x the length it took you to complete each round
“SQT” 2nd time Rx’d: 4:32.
20 Minute Strength and Technique
Every Even Minute Perform 2 Front Squats at 85% of 1RM (255 lbs)
Every Odd Minute Perform 30 Double Unders (Double unders unbroken)
“SQT” as Rx’d: 3:34
Snatch Complex Ladder (Hang Power Snatch, Power Snatch, Squat Snatch)
Up to 145#
Wod – 4:00 rx.d
Power Camp:
50 yd runs//call outs (high knees, butt kicks & jumping jacks)
10 to 1
vertical jumps
1 to 10
hand release push ups
400 m run
3 Rds
10 one arm kb squats 20#
10 kb swings 35#
10 one arm kb squats 20#
10 kb swings 35#
5 turkish get-ups ea. side 20#
13:00