Monday 151012
“Gator Bite” by DB
4 RFT:
6 Hang Power Snatch 115/80 RX+135/95 55+ 95/65
9 Toes to Bar
12 Pull-Ups RX+ C2B 55+ Pull-Ups
Post time to responses.
The Sullivan Sisters and Coach Dennis Berry at last weekend’s 2015 Copperhead Weightlifting Championships. Meredith placed 2nd in her division with a Snatch of 47kg and Clean & Jerk of 63kg for a total of 110kg. Sydney placed 1st in her division with a 52kg snatch and 82kg clean & jerk for a total of 134kg qualifying her for both Youth Nationals and Junior Nationals. Congratulations ladies! All of us here at CrossFit Jenks are very proud of both of you!
Squats
7@225-5@2403@255-2@275
WOD rx – 7:29
*Everything unbroken, with long breaks and lots of self talk on the last round.
No dubs finisher, subbed puking in Walgreens parking lot.
Wasn’t feeling it @ 5am
Back Squat not rx
5 box jumps
135/135/155/185/205
WOD w/95/TTB/PU
8:13
100 du for time
1:05
Broke at 65
Strength: back squat
9@245#; 7@255; 5@295; 3@315; 2@330
5 box jumps before each set (24″)
*
WOD rx’d (135 snatch and pull-ups)
Snatches – unbroken
9:49
*
100 DUs completed @ 40 seconds
B.S
125-145-155-160-175
WOD w/ 75# 8:36
100 DU’s broke 4 times
Back Squats
9 @ 105
7 @ 115
5 @ 120
3 @ 125
skipped the 2 rep
WOD w/55# = 10:55
cool down:
40 GHD sit ups
Strength: back squat
9@205
7@235
5@255
3@270
2@285
5 box jumps before each set (34″)
WOD rx’d (135 snatch and 6 C2B & 6 pull-ups)
Snatches – unbroken
9:53
122 DU
Congrats ladies!!!
BS
9@125
7@145
5@155
3@165
Got behind and missed the 2’s
WOD as rx’d = 7:56….it definitely felt like a Monday!!
Did 100 DU in 1:08…had 2 breaks
Strength: back squat
9@155
7@195?
5@275
3@335?
2@405
6 box jumps before each set (34″) not sure why I was doing 6 instead of 5
WOD rx’d
8:56 (died on the last round, took 3 min)
Back Squat
9@140
7@160
5@170
3@180
2@195
(5 30″ box jumps before each set of squats)
Wod rx+
6:56
100 dubs for time- 1:18
Back Squat
9@155
7@180
5@190
3@200
1@210 (failed 2nd rep)
(5 24″ box jumps before each set of squats)
Wod Rx+
8:58
100 dubs (practice 🙂 4 sets)
100 dubs (2 sets 55/45) – 1:27
Got to workout before the noon class with my main man! Fun! 🙂
WOD with 85#
10:56
100 dubs 2 sets. i didnt look at time.
Wod rx’d 14:34
Back squats
125-145-150-160-170
WOD w/80#
10:18
Skipped dubs
Oh and with 5 BJ pre-squat (can’t forget those!)
Back Squat:
55, 75, 85, 95, 105 (not sure it was exactly like this, but last 2 were 105#)
(Thanks for letting me lift with you Jewel!)
WOD w/45# and knee raises and 24 jumping pull ups ea rd
13:15
Strength to 245# and 30″ box
WOD rx
8:08
100 dubs
Strength
9@85
7@90
5@95
3@100
2@105
Wod w/55/TTB/PU
11:23
BS
9@185
7@205
5@215
3@235
2@255
5 BJ @ 39″
•
WOD as rx’d:
8:067
Wod RX
6:55
100 double unders
1:52
34-36-30
Back squat w 30″ box jumps
9@105 7@115 5@125 3@135 2@140
Wod w 70#
10:50
Du’s 1:30 (broke at 60 then multiple times from then to 100)
Well done girlies, amazing job this weekend! You too max & Justin! 🙂
Back Squat
With 39″ box jump
Up to 2 @ 275#
Wod. Rx’d.
6:58
Strength
9 @ 205
7 @ 225
5 @ 245
3 @ 255
2 @ 275
WOD rx’d
8:58
Strength:
9 @ 125#
7 @ 155#
5 @ 175#
3 @ 195#
2 @ 225#
I think my max has gone up, those were all easy
WOD:
Hands killed me. I must have increased my sissiness over the weekend. 95# & subbed push-ups for pull-ups on the last 2 rounds. 16:10 or something stupid.
100 dubs in sets of about 16-24
Strength: 5 30″ box jumps + back squats
9@175#
7@205#
5@220#
3@235#
2@245#
WOD: 95# HPS – 8:45
100 double unders: 1:36
Snatch: 205(pr) 215(failed 3x) 225(failed 3x)
Mod wod 135# anchored sit ups pull ups
Back squat up to 130 and 5 box steps to 24 inch box
Wod 13:30
Congrats to the Sullivan’s and Okie!
Back Squat with 5 Box jumps before each set (34″ box)
9@245#
7@275#
5@290#
3@310#
2@330#
WOD
Rx+
Time: 6:38
Back Squat with 5 Box jumps before each set – 24″
9@205
7@235
5@255
3@275
2@295
WOD as RX’d = 10:51
100 double unders = :57
Congratulations Sydney, Meredith and OkieDB! Way to represent CFJ!!!
Strength w/ 5 24″ BJ before each
9 @ 130
7 @ 150
5 @ 160
3 @ 170
2 @ 180
WOD rx’d
7:29
Jamie thanks for always pushing me!
No dubs. Had to run and see Madison swim for Special Olympics!
Congrats Sullivans! So proud of you both! And Okie, too…miss you!
And sometimes I realize the next day that I based my percentages off of the wrong lift…