Tuesday 160315
10min AMRAP
1 Snatch (Power or Squat) 135/95 55+ 115/75
10 Pull-ups
15 WallBalls 20/14 10/9′ 55+ 20/10 9′
35 Double Unders
Rest 3min
5min AMRAP
1 Snatch (Power or Squat) 135/95 55+ 115/75
5 Pull-ups
9 WallBalls 20/14 10/9′ 55+ 20/10 9′
25 Double Unders
Post total rounds and reps for each AMRAP to responses.
Snatch
65-75-80-85-90-95
WOD 1 w/ 85#, 14# WB
3 rds + 1 sn
WOD 2
2 rds + 9 WB’s
Strength
3@65, 2@75, 1@80, 1@85, 1@ 90, 1@ 95
Wod 1 w 85# 14#wb
3rd + 6 wb
Wod 2 w 85# 14# wb
2rds +17du
Finally got better on the du!
Snatch 3-2-1-1-1-1 @ 55-65-75-80-85-90
WOD 1 w/75# = 2 rds + 10 PLU
WOD 2 w/75# = 2 rds
Double unders were a losing battle today!!
Snatch
3 @ 135#
2 @ 155#
1 @ 165#
1 @ 175# (failed)
1 @ 185# (failed)
1 @ 185# (failed)
WOD w/ 155#
10 min AMRAP
4 + 10WB
5 min AMRAP
4 even
If you accidently picked up a small black, Nike pullover with a small embroidered red “W” on the left chest area late last week please return it to the gym. I would really like to have it back. 🙂 Thank you!!
Squat Snatch Practice Day
3@65; 2@75; 1@85; 1@85; 1@95; 1@95
WOD as Rx’d w/ squat snatches because I am awful at them!
10 Min = 3 + 15 DU
5 Min = 3
Squat Snatch
3@ 85# (touch and go)
2@ 95# (touch and go)
1@ 105#
1@ 115#
1@ 120#
1@ 125#
Wod w/95#
5 rounds + 12 wallballs
4 rounds + 1 squat snatch
Snatch Training
Forced myself to do squat snatches EMOM at 65#, then built up to 95# power
WOD Rx’d w/10ft WB shots and all power snatches
2+ 6DU
2+ 4 PU
Wod with #135 and 35 ski jumps
1st: 4 + 10 wbs
2nd: 3 + 9 wbs
B,
Let me know if someone doesn’t accidently remember taking your pullover. Get me a list of likely suspects and Okie and I will pull them into Breck’s office one at a time and do a modified version of the First 48. Prolly get a couple of false confessions but you just want somebody to fess up right? Let us know
Snatch
3 @ 115#
2 @ 135#
1 @ 155#
1 @ 175#
WOD w/ 155# Squat Snatch, subbed Pullups for Push ups
10 min AMRAP
4 rounds even
5 min AMRAP
3 rounds + 5 PU
Power Snatch
3 @ 135# (TnG)
2 @ 155# (Tng)
1 @ 165#
1 @ 175# (f)
1 @ 175#
1 @ 180# (f)
10 min AMRAP as rx’d
2 rounds + 15 WB
5 min AMRAP
1 + 9 DU (also failed the snatch on rd 2 but kept going)
Squat Snatch
3@95
2@135
1@155
1@175
1@185
Failed@205
10 Min AMRAP
With 155# Squat Snatch
Rounds=5
5 Min AMRAP
With 155# Squat Snatch
Rounds=3+18 DU’s
WOD with push ups instead of pull-ups
WOD 1- 3 rounds + 26 dubs
WOD 2- 3 rounds even
Power snatch up 100# FINALLY!!! I have been stuck at 95# for far too long, I am so happy!
Wod w 90#
Wod 1: 4 rounds + 1 snatch
Wod 2: 3 rounds even
Awesome classes this AM and lunch. Way to focus on improving your snatches and working your motors. Seriously great work and training today. Thanks.
Built up to 155 on Snatches and stayed there working on solid receiving in bottom position. Not that I go much higher!
WOD RXd with 140lb Squat Snatches = 3rds + 5 DUs and then 2rds.
Squat snatches
Up to 130
WOD w/105# squat snatches
4 rds+1 pull up
2 rds+5 DU
snatch up to 175#
•
WOD 1 as rx’d: 5 rounds + 4 PU
WOD 2 as rx’d: 4 rounds
Strength PS
55(3)65(2)70(1)75(1)85(f)
Wod w/65#PS/14#WB/15 attempts of whipping the ever living $!&@ out of myself
1st Rd: 3 +3 DU
2nd Rd: 2 +10 DU
Squat snatches up to 140#
WOD with 105#. I tried
snatch up to 165# / 175(f)
—
WOD 1 as rx’d: 5 rounds
WOD 2 as rx’d: 3 rounds + 5 pull-ups
Power Snatch up to 155#
WOD 1 w/ single-single-doubles: 3 rounds + 6 WBs
WOD 2 w/ 50 singles: 2 rounds + 20 singles
Power snatch
3@85
2@95
1@115
1@120
125(F) x2
WOD rxd
10 min- 3 rds + 15 WB
5 min- 2 rds + 20 dubs
I’ll blame this on too much walking between stations 🙂
Great PRs today people!!!
WOD Rx’d
2 rounds even
1 round + 15 dubs
Struggled w/dubs as always!
Failed second snatch on during the 5 min
CrossFit 66 in Yukon
4×5 each arm KB Hang Power Snatch @55
superset w/ 4×5 32″ pvc jump overs
WOD
4 Rds Ea for Time, start every 4 min
30 dubs
8 DB HPC 40#
8 DB FS
8 DB S2OH
– :46,:43,:45,:45
165
Wod 1
4 rds + 10 pull-ups
Wod 2
3 rds
I subbed 10 burpees for the dubs in both
5 rounds:
400m run
5 power cleans (135#)
10 pull-ups
10 KB swings (70#)
19:06
Split snatches up to 155, 165 f
WOD 1
3 rounds
WOD 2
2 rounds
Snatch: up to 185# (25# PR!!!)
Failed at 195#, didn’t lock out at the bottom. Felt GREAT.
WOD as rx’d w/ 11′ wall balls
First AMRAP: 3 + 10 pu’s
Second AMRAP: 2 + 16 dubs
Snatch = 3@155, 2@175, 1@185, 1@205f, 1@205f, 1@185
1st WOD as Rx’d = 5 rds + 10 PUs
2nd WOD as Rx’d = 3 rds + 15 DUs