Tuesday 160223
3 RFT:
Run 400m
10 R Arm Dumbbell Snatches (from Floor) or 10 R Arm KB Snatches (from Hang) 55/35lbs RX+ 70/55 55+ 45/25
10 L Arm Dumbbell Snatches (from Floor) or 10 L Arm KB Snatches (from Hang)
10 Burpee T2B Immediately
“Finisher”
5min to Establish a Max Snatch (Pwr, Sqt or Split)
**Bar can be pre-loaded prior to WOD with weight for 1st Snatch attempt, BUT once bar is loaded with weight cannot reduce!
Post time and “finisher” load to responses.
Strength: 12 min E2MOM: snatch complex of 1 split snatch + 1 hang snatch
used 135# for all 6 sets
*
WOD (15 min time cap): subbed 400m run for 500 m row, 70# DB snatch, 10 burpee T2B
*went to heavy on DB snatch to make time cap. Couldn’t stay unbroken on each arm.
@15 minutes finished 2 rounds + 500 m row
*
5 minute “Finisher”
Did power snatch lifts
135/165/175/185
Snatch complex
65-75-80-85-90-95(f)
WOD w/ 30# DB and rowing (some burp t2b from box some on women’s bar..time suck).
Finished 3rd row at time cap
” finisher”
Snatch 95#
Snatch Complex: 55-60-65-70-85-90
“allergic to rain”
WOD w/30# DB and 500m rows
Made it to 237m on the last row at time cap
“finisher”
65-85-90
Did 20 more DB snatches after…just because. 🙂
Snatch Complex up to 105#
WOD as rx’d = 13:39
Finisher = rested 🙂
Great job Stephanie!!!
Strength: Snatch Complex
75, 95, 105, 105, 105, 105
WOD: missed last 10 Burpee T2B
Row: 500M, 400M, 400M
DB Snatches w/ 45#
Finisher: 105#
Strength:
135#
145#
155#
165# (failed hang)
165#
175#
WOD rx’d w/ 55# KB
Finisher (Squat snatch)
155# (failed)
165#
175#
185# (tied pr)
Come on OPEN give me a max attempt at a squat snatch. I am feeling 200# lol
Back Alley CrossFit – Phoenix
Strength: establish a 3rm overhead squat
165# (ties 1rm)
WOD: 7 RFT
3 clusters @ 135# (Rx was 155#)
40 double unders
13:08
Strength complex at 105#
Wod as rx’d 14:47
Snatch 125
Failed 135×2
WOD time was 11:45
WOD as Rx’d (rowed 400m)
12:37
Finisher:
Power snatch up to115 (felt like a feather)- 120(failed; could barely deadlift it! WTH!?)
Complex 95 – 105 – 115 – 125 – 135 – 145
WOD with rowing, 55# db and ttb (no burpees)
14:15
Finisher – did 1 lift @115
E2MOM 12 min
1 Split Snatch + 1 Hang Power Snatch
135-145-155-165(f)-155
I’ve completely lost the ability to snatch…
*
Every :30 for 10 min
1 deficit DL (4″) @ 275#
Home wod
3 rounds
500m row
10 left arm kb snatch from ground (35)
10 right arm Kb snatch from ground (35)
10 burpee box jump (24″)
Forgot to time myself lol
Garage wod for me too 🙂
4 rounds for time
250m row
21 push ups
21 box jumps (24″)
21 kbs (35#)
16:15
Snatch complex
115
125
135
145
155
165
Wod Rx = 10:51
Finisher = DQ, DNF, had nothing left (155 F)
Snatch complex 75-95-115-125-135-135
WOD Rx = 14:31
Finisher = 145#
Snatch Complex up to 145#
•
WOD as rx’d with row: 14:32
•
finisher:175#
Snatch Complex up to 155#.
—
WOD as rx’d with row
12:34
•
finisher:155#. Failed 165 x2
Snatch complex up to only 50#! The lift I hate the most!!
WOD w/20# DB and 400M runs–at 4:30 it was raining and COLD!
I did 10 consecutive burpees and first rd tried 10 T2B..then just did knee raises
last 2 rds
19:10 (4 minutes past time cap..but I just finished it and skipped the finisher)
Yesterday I felt so good doing the WOD and today I felt like so weak.
Hope tomorrow is a better day!
Complex
95,115,125,135,145
WOD with kettle bell snatches 45#
14:41
Finisher
145#
Garage wod
5 snatch 95#
10 OH squats #95
20 cal air assault bike
20 min amrap
8 rds even
Snatch complex:
Up to 175 (got 195 on the split, failed the hang)
WOD:
RX+ w/ 70 DB and run
15:04 (went over but had to finish)
Finisher:
175
Finisher: 185
Snatch Complex:
1 Split Snatch + 1 Hang Power Snatch
135/145/155/165/175(failed HPS)/175
WOD
As Rx’d
With 55# Dumbbell
Time: 10:55
“Finisher”
175# Power Snatch
Snatch complex got up to 145
Wod as rx’d
13:08
W/ 400m run
Finisher just hit 135 attempted 165 but was just to gased from the workout