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.
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!
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
1 RM Snatch: 85#
1 RM C&J: 125#; (made 135#, clean didn’t attempt jerk)
WOD w/65#, regular pull ups = 2 rds + 2 pull ups
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
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#
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
Strength (stayed light, technique work)
Squat Snatch- up to 110#
Clean and Jerk- up to 150#
Wod as rx’d
4 rounds+ 2 snatches
Strength
Snatch- 65-95-105-110(pr)-115(f)
Clean and jerk- 115-135-140(pr)-145(f)
WOD 95#, 5 ctb
3 rounds even
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
Great job on the 110 snatch Melissa!
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
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 🙂
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
I’m trying to teach Jamie and Erin the scorpion walk but their gymnastics training is getting in the way.
Snatch #155 failed #165
C&J #205
WOD rx
3 rounds
Can’t do DU anymore
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
Snatch: 175
Clean and Jerk: 225
•
WOD as rx’d: 4 rounds
Snatch #205 (215 f)
Power clean and jerk 275#
Wod : shy of 4 rds
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
Snatch up to 105
Cl & Jerk up to 145
WOD w/ 85
3 rds, 1st rd with C2B next 2 w/ regular pull-ups
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.
Snatch #155 failed #165
C&J #205
WOD
135#
Subbed T2B for C2B
3 rounds + 6 C&J
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
Snatch
155
Clean Jerk
205
WOD…dubs have left me
Strength
PS up to 80# (I think)
C&J to 105# (Possible PR)
Wod w/55# and SU
4 rds +9 PU
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