January 13, 2016

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.

Daniella & Maureen

20 thoughts on “January 13, 2016”

  1. 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

  2. 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

  3. 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

  4. 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.

  5. 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.

  6. 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

  7. 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

Leave a Comment

Your email address will not be published. Required fields are marked *