January 20, 2016

Wednesday 160120

CrossFit Lift Off WOD

12min AMRAP:

3 Snatches 135/105 55+ 95/65

6 Clean & Jerks 135/105 55+ 95/65

9 C2B Pull-ups 55+ Pull-ups

54 Double-Unders

Post rounds and reps to responses.

HS Walk

00001 2

The workshop class size will be limited so please remember to sign up at the gym by this Friday if you would like to attend!

25 thoughts on “January 20, 2016”

  1. CrossFit lift off lifts:
    12 min to establish 1 RM snatch
    135/155/15/185(f)
    *
    12 min to establish 1 RM clean & jerk
    185/205/215/225/235(f)
    *
    WOD as rx’d except did reg pull-ups
    4 rounds even

  2. Build up to 1RM snatch: 65#, 75#, 80#, 85# (95#failed)
    Bulked up to 1RM clean & jerk: 85#, 105#, 115#, 125#, 130#, 140#PR
    Lift Off WOD:
    75#
    Mix of pull ups and jumping pull ups
    Singles (75)
    3 rounds plus 3 snatches

  3. 1 Rep Snatch – 65-85-95-105…did multiple lifts at each weight to work on squat snatch form/technique

    1 Rep Clean & Jerk – 85-105-125-135-145…felt heavy enough today

    WOD as Rx’d = 4 + 2 clean & jerks….C2B pull-ups killed me.

    Just now noticing that there is a discrepancy between the Rx’d weight on the website and board in the gym….I did 95#

  4. 1 RM snatch
    Up to 130 failed 135×3
    1RM clean and jerk
    Up to 160 failed 165 clean x2
    WOD rx’d w/105#
    3 rds+4 clean and jerks

  5. Strength (stayed light, technique work)
    Squat Snatch- up to 110#
    Clean and Jerk- up to 150#

    Wod as rx’d
    4 rounds+ 2 snatches

  6. Squat snatch 1rm max 90# mainly working technique with the squat. Not a pr.
    Clean/jerk 1rm max 125-130-135-140(pr) finally seeing a little improvement with my clean. Still think I can do higher.

    Wod with pull ups and 85#
    3rds +6 c&j
    Du getting better

  7. I apologize to the early morning ladies for accidentally posting the wrong rx’d load.

    Had to skip the strength due to injured hand.

    WOD
    As Rx’d
    Rounds=5+1 Clean and Jerk
    Score=364

  8. Strength (stayed light, technique)

    Power Snatch up to 105
    C&J up to 120

    WOD as Rx’d (multiple failed snatch attempts & practiced butterfly C2B)
    2 Rounds – dubs felt good, though 🙂

  9. Power Snatch up to 65# (not pretty)
    C&J 80#

    WOD w/55# and pull ups from bench, 27 Doubles ad 27 singles ea rd

    3 rds + 3 snatch

  10. Snatch – 175
    C&J – 225
    Clean – 235
    Nowhere near PRs, wish I could say I stated light to work technique…
    WOD – 3 rds + 3 c2b

  11. Tried to practice technique and do more reps:
    Snatch: 95×3; 115×3; 135×1(8 times)
    C&J: 115×3; 135×3; 155; 175; 185×1 (5 times)

    WOD w/ 135#, C2B, singles (doubled them 108)
    2 rounds + 9 C2B

  12. Snatch failed 140# twice–I’m getting it next time!!!
    Worked technique on clean & jerks at 125#
    WOD rxd
    2 rds+ 30 dubs… my power snatch is awful.

  13. Squat snatch & power snatch up to 115#
    Power clean/push jerk to 145#

    WOD..w 105# and 4 PLU, stopped on 2nd rd at 3rd clean… Overdid it with my back

  14. Snatch: 165# (10# PR, failed 175# once and ran out of time)
    C&J: 205# (failed 215# twice)

    WOD as Rx’d: 2rds + 5 c2b

Leave a Comment

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

Scroll to Top