Friday 150206
14 min AMRAP of:
Buy-In Row 500m
6 C2B pull-ups RX+ 6 Muscle-Ups 55+ 6 PullUps
6 Squat Snatch 95/65 RX+ 135/95 55+75/55
18 Military Ab-mat Sit-ups (un-anchored) RX+ 18 GHD Sit-ups
Post rounds and reps to responses.
Please join us tomorrow morning at 11:30am for a Nutrition Class led by Coach Dennis Berry. Dennis is a Precision Nutrition Certified Coach and CrossFit Nutrition qualified. Whether you’re looking to dial in your nutrition for next month’s CrossFit Open, hoping to shed some unwanted pounds or just wanting to learn more about good food and how to incorporate it into your life, this class is for you! Please shoot us an e-mail to info@crossfitjenks.com if you plan to attend.
*Open to CrossFit Jenks members only.
Strength
Emom for 5 mins 3 snatch balance
155lbs
Emom for 5 mins 2 squat snatch
135lbs
Wod 500m row by in
6 chest 2 bar
6 squat snatch @ 95lbs
18 military sit up
Total=5 complete rounds
Snatch Balance – 135 (70%) X 3 EMOTM 5 min
Squat Snatch – 135 (70%) X 2 EMOTM 5 min
After heavy deadlifts last night decided to go rx.
– WOD rx’d – 6rds + 4
Goal was 7rds and to go unbroken on everything. Made it 2rds + 3 on snatch before breaking them up (lazy). C2B and sit ups unbroken.
Strength/skill:
First 5 min EMOM- snatch balance
95#
Rest 2 min
2nd 5 min EMOM- squat snatch
135#
*
WOD: 3 rounds + 6 squat snatches
6 pull-ups – masters 55+
6 squat snatch (135#) – rx+
18 GHD sit-ups – rx+
WOD buy-in row of 500 meters: 1:34
Snatch balance @ 95#
Snatches @ 115#
WOD with:
Muscle Ups
115# squat snatches
GHD Sit Ups
2 Rounds and 5 snatches
Snatch balance @ 115#
Snatches @ 115#
WOD:
Muscle Ups
115# squat snatches
GHD Sit Ups
2 Rounds + 6 snatches
115# for strength
Row
1:43
Then 6 rds even
I forgot sit-ups were military
Look at those legs! Teacup pregnant Crossfitters 😂
Strength w/55#
WOD w/55# & regular pull ups = 3 rds + 2 squat snatch
WOD:
Rx… 3 rounds plus 6 SS
Great to see you back Greg Rice!
Such a cute prego pic Jessica!!
WOD as Rx’d = 4 + 3 SS….chest to bars were a mess!
Wod RX 65# CTB And ghd
3 plus 3 CTB
95# strength
500m row
6 CTB
6 Sq snatch 95#
18 ab Matt military sit ups
WOD = 6 rds even
Strength w/ 65#
WOD w/ 65# Row in 2:03
4 + 6 Sq Snatch. That row killed me.. Tough week. Cute pic Jess!! Great Job 9:30!
Strength with 55#
WOD woth 55#, banded pull ups and ab mat sit ups
Row 2:05, 3 rounds plus 6 squat snatch
Strength @ 55#
WOD 55#
3 rounds + 6 CTB (some just pull-ups)
Long week! Great job 9:30!
Looking good Jess! Strong little mamma 💪
Also anchored military sit-ups
trength
Emom for 5 mins 3 snatch balance
135#
Emom for 5 mins 2 squat snatch
135#
Wod 500m row by in
6 MU
6 squat snatch @ 115#
18 GHD
Total=2rds+15GHD
Nice pic, Jess!!
Snatch balance @75#
Squat snatch @85#
WOD rx’d
3 rounds+ 5 C2B (had about 6-7 failed C2B that I had to redo UGH!)
Sprint Sets AFAP
5 rounds of:
6 over the Bar Lateral Burpees
7 Front Squats 95#
6 over the Bar Lateral Burpees
7 G20 95#
Rest 2 minute between rounds
6:08
Rest 2 minutes
Row 2000M
7:39
Row 5000m – 20:36
EMOM 5: 3 Snatch balance @ 135
Rest 2 mins
EMOM 5: 2 Squat snatch @ 135 (skipped the first minute so only did 4 sets)
WOD
Rx+
Score: 3+1 snatch
Missed 3 snatches in a row on the first round. No misses after that
Great job Brody
Day 5 🙂
Snatch balance @ 90#
Squat snatch @ 75#
WOD rx’d = 4 + 8 sit-ups
Nice pic, Jess! We need a side pic. so we can see your cute
baby bump 🙂
And by failed C2B, I mean my chest did not touch the bar.
6 mile run
EMOM
Snatch balance x 3 95#
Squat snatch x 2 115#
WOD
reg RXD
3 rnds + 2 sit-ups
EMOM 5 min
3 snatch balance @ 95# (55%)
2 min rest
2 squat snatch @ 105# (60%)
WOD w 95#/C2B/anchored SU
2 rds + 5 C2B PLU
Skill
#95
WOD as rx
3 rounds +5 MSU
10 miles to gym
Skill w 55#
Wod w 55#
4 rds + 8 unanchored military sit-ups
Body is toast, ready for bed!😴
Strength w/32#
Wod
Buy-In Row 500m
6 PullUps
6 Squat Snatch 32#
18 Military Ab-mat Sit-ups (un-anchored)
5 rds +6 PU+ 2SS
25 bar OHS cool down
WOD as rx’d
3 rounds even
Strength: 95#
Wod rxd: 4 sit-ups shy of 5 rds
WOD RX 55+
4 rounds and 4 snatch
pull-ups/95#/abmat sit-ups
3 rds + 3 squat snatch
Snatch balance 65#
Squat snatch 65#
Row @2:00 flat
WOD@55# w/GHDs 4rds
Cool down w/20 OHS
Snatch balance @55
Squat snatch @65
Row 1:49
wod with 55#, practicing butterfly pull UPS, and GHDs
2rds + 8 ghds.
Strength
Emom for 5 mins 3 Bench press
135lbs
Emom for 5 mins 2 bench press
155lbs
Wod 500m row by in
6 chest 2 bar
12 bench press 135#
18 GHD
Total=4 complete rounds