Wednesday 150304
For time:
800m Run
8 Double Push-up Burpee Pull-ups RX+ Muscle-Ups 55+ Burpee Pull-ups
8 Squat Snatch 95/65 RX+ 135/95 55+ 75/55
600m Run
6 Dbl Push Burpee Pull, MUs or Burpee Pull
6 Squat Snatch
400m Run
4 Dbl Push Burpee Pull, MUs or Burpee Pull
4 Squat Snatch
200m Run
2 Dbl Push Burpee Pull, MUs or Burpee Pull
2 Squat Snatch
Post time to responses.
20 min slow row to work out the soreness (so sore!!)
3618 m
Strength complex: 1 power snatch + 1 snatch balance + 1 Squat snatch
E2MOM for 10 minutes (5 sets total)
Used 135#
*
WOD – Did Row instead of run with row distance equal to rx run distance
Did double push-ups burpee double pull-ups
Used 135# for squat snatch
Completed @18:19
Strength complex: 1 power snatch + 1 snatch balance + 1 Squat snatch
E2MOM for 10 minutes (5 sets total) 45, 55, 60, 65, 65 still working on dropping under that bar. So hard for me.
WOD: 20:05
Great work 5am class! That was some cold running!
WOD w/ 95#
15:41
Crossfit Huntsville (same program)
Strength w/115#
WOD Rx – 15:32 (95#, dbl push burpee pull)
Strength
65-75-85-95-95
WOD w/ 65# 20:09
Strength:
95-115-135-155-175
WOD w/ Rows/MU/135
-20:49?
All MUs and Snatches as singles, 3 MU misses and 1 Snatch miss.
Snatch complex
95×2,115,135×2
WOD with rows, 95# & muscle ups
19:14
Snatch complex: 65-75-85-95-105#
Wod: w/75# / row / double burpee pull-ups
19:00
I participated
WOD with row, double burpee pull up, 75# snatch = 17:38
Great Job today CF Jenks. Royce I must have just missed you.
Slowly getting back. During warm-up able to get 3 Muscle-ups. First time since surgery. Yea. Thanks for being patient with me CF Jenks coaches.
A) 95-95-115-115-135 Slowly but surely coming back
B) 15:50 Rx
Strength:
95-115-135-155-165(f)
WOD w/ Run/MU/115#
18:14
All MU unbroken, run was in the snow
Snatch complex
Up to 105#, failed squat snatch @115#
WOD w/rows, double push-up burpee pullups & 75# snatches
17:13
PS-SB-SS
115-135-155-175-185(fSB)
wod+ with rows
26:53
Snatch complex
75-95-105-115-120(F)
WOD w/ rows, 4-3-2-1 MU’s, and 85# snatch
16:36
Strength: worked up to 135
Wod rx+: 1d 14hrs 39min 16sec
Nice work Ben. You make it look easy.
55# E2MOM 10 minutes 1 power snatch + 1 snatch balance + 1 Squat snatch
35# WOD w/ Run, Double Burpees, 26:56… can’t wait to not be in my first week!
Complex
1@95,115,125,135,144
WOD as rx’d += 20:13
All MU unbroken
Oh and with rowing
Strength Complex
85 – 95 – 105 – 115 -115
WOD W/ rows, double Burpee PU, 95# SS
21:00
WOD: rowing / 95# / muscle ups
Time: 22:40
Power Snatch + Snatch Balance + Squat Snatch
5 Sets with 135
WOD
Rx+ with rowing
Time: 15:58
Strength – up to 85. Having trouble with technique so didn’t want to go higher weight.
Wod with 65#/row/ db burpees pu.
21:29