Wednesday 160113
4 Sprint Rounds AFAP for Time:
5 Over the Bar Burpees
5 Squat Snatch 75/55 95/65 115/80 135/95
50 Double-unders or 25 Over Bar Ski/Mogul Jumps
10 Hang Power Snatch
Rest exactly 2 minutes between each round.
**Goal is all rounds under 2min.
*Score is final time minus 6 minutes and each round individual times.
Post score to responses.
EMOM – 5 min
1 power snatch + 1 snatch balance + 1 hang power snatch
– 95#
*
EMOM – 5 min
1 power snatch + 1 hang squat snatch
– 115#
*
WOD as rx’d – used 95# and did DUs
Finished @ 12:50 [- 6 minutes of rest – workout time was 6:50]
Rd 1: 1:42
Rd 2: 1:49
Rd 3: 1:27
Rd 4: 1:50
Complex 1 w/ 65#
Complex 2 w/ 75#
WOD w/ 55# & ski jumps
13:20 – 6:00 = 7:20 total
Strength complex – both with 55# for all rounds
WOD w/55# & 20 ski jumps per round
Rd 1 = 2:23
Rd 2 = 2:44
Rd 3 = 3:02
Rd 4 = 2:40
Total time minus rest = 10:49
Complex 1 w/ 65#
Complex 2 w/ 75#
WOD w/ 65 & Dubs
12:35- 6= 6:35
Fun workout!! Great job, 9:30!
Snatch Technique Training
1 power snatch + 1 overhead squat + 1 hang squat snatch @65# EMOMX5
1 power snatch + 1 hang squat snatch @85# EMOMX5
Wod w/80# and double unders
13:24- 6:00= 7:24
Complex 1 = 75#
Complex 2 = 95#
WOD w/95#
1. 2:01
2. 1:48
3. 1:52
4. 1:56
13:37-6:00= 7:37
Complex 1 w/65#
Complex 2 w/85#
WOD w/65# and double unders
1:43
1:39
1:36
1:33
Total
12:31-6:00=6:31
EMOM COMPLEX 1 55#
EMOM complex 2 65#
WOD 55#
Only 4 dubs/round and 7 hang squat snatch instead of 10
1:48
2:10
2:19
2:09
8:26 total time
Went light today still sore from the weekend.
Nice Shirts and Two Awesome CF Jenks Lady Firebreathers! Way to Represent.
–
Great Job Early Birds, Breakfast Club, and Nooners. Way to dig deep and sprint hard to meet the intent and intensity of the WOD!
–
A. – 115 across first 5min
– 145 across second 5min
–
B. If you look at my splits it is a great indicator to show that my Strength Endurance and ability to recover is severely compromised☹
7:59 @95lbs w/ 50 DUs
– 1:38 I will take it
– 1:43 About killed me
– 2:21 Crash &
– 2:17 Burn
Survived the Day is how I am going to chalk this one up.
Crossfit remedy
100 ab mat sit up (feet together) for time
4:08
WOD
30-20-10
Ring dips (used band)
KB thruster (44#)
KB swing
400 m run
25:27
Complex 1 @#95
Complex 2 @#115
WOD @#95
1:54
2:08
2:34
3:03
EMOM 5 – PS+SB+HSS @ 115
EMOM 5 – PS+HSS @ 135
*
WOD w/95 and dubs
10:54-6 = 5:54
1:22
1:19
1:27
1:46
Strength complexes w/35#
Wod w/35# and Ski jumps
8:05
1 mile run
strength complexes @ 135
•
WOD with 95#:
13:32-6:00
7:32
PS-SB-HSS@100
PS-HSS@135
wod w/ 95
15:33-6:00 = 9:33
(2:01, 2:02, 2:57, 2:33)
Complex 95# / 140#
Wod 115# 13:57 – 6 = 7:57
Complex: 95# & 115#
WOD w/ 75# for speed! (Didn’t matter, still went slow)
2:33
2:51
3:03
3:01
17:26 – 6:00 = 11:26
Complex 1 @#95
Complex 2 @#115
WOD @#95
15:55 – 6:00 = 9:55
115
165
Wod 8 mins with 115
15 mins on assault bike for recovery
1st complex 75
2nd complex 95
wod with 75 and ski jumps
13:07 – 6:00=7:07