Tuesday 160524
4 Sprint Rounds for Time:
5 Over the bar/lateral Burpees
10 OHS 75/55 RX+ 95/65lbs
5 Over the bar/lateral Burpees
10 Hang Power Snatch 75/55 RX+ 95/65
Rest 2min between each round
Immediately after Last Sprint Round or at time cap
“Finisher”
6min to establish a 1RM Hang Snatch (squat or power)
Post total time minus 6 minutes of rest and “finisher” to responses.
Strength: OHS
7@115; 5@125; 4@135; 3@ 140; 3@140
*
Sprint rounds as rxd (75#)
Total time – 4:25 (1:04/1:04/1:08/1:09)
*
Finisher- 175# (hang power snatch)
Strength: Bench
7 @ 185#
5 @ 195#
4 @ 205#
2 @ 215#
2 @ 215#
4 sprint rounds
5 strict pull-ups
10 bench press (155#-2 rounds, 135#-2 rounds)
5 strict pull-ups
10 push ups
Total: 13:56-6:00 = 7:56
Nothing heavy for me today after yesterday
Strength – all sets at 135
WOD as rx’d
11:39 – 6:00 = 5:39
Finisher
1 rep at WOD weight
OHS 7@75#, 8@80#, 4@85#, 3@87, 3@87
WOD RX 15:56 – 6:00 = 9:56
85# power snatch. Forgot to do it from the hang.
Ohs up to 100# for 3
Wod RX
11:? – 6. 5:?
Toughie after yesterday ..
OHS
7@205#
5@215#
4@220#
2@225#
3@225#
WOD
Rx+
Rd 1=1:03
Rd 2= 0:59
Rd 3=1:03
Rd 4=1:08
Total time=10:13-6 minutes of rest=4:13
“Finisher”
145#
Failed 195# x 2
50 Bodyweight (175#) deadlifts with fat bar
Time: 1:26 (sets were 30,10,10)
OHS up to 3 @ 100#
Wod Rx’d
(1:04, 1:04, 1:09, 1:28)
10:44 – 6= 4:44
Finisher: HPS 85, 95
Took too long to recover!
OHS- with Meredith can’t remember exactly. Started with #115, ended with #140
WOD @ #65: 1:30, 3:30, 7:05, 11:02 -6min 5:02
Finisher- #125
OHS – started with too much weight and had to drop weight (rookie move)
7 @ 135 (real struggle)
4 @ 145 (failed my 5th rep)
*Nicole came over and gave me a slice of humble pie
3 @ 115
3 @ 125
WOD:
Not sure what the split times were
13:03 – 6min = 7:03 Rx
Finisher – went a little bit over the 6min time limit: 125# (new PR for 1RM HSnatch)
OHS up to 205#
•
wod as rx’d: 10:55
•
finisher: 160#
OHS
95-115-125-135-135
Wod rx
Rd 1 – 1:08
Rd 2 – 1:30
Rd 3 – 1:44
Rd 4 – 1:46
Total – 12:08 minus rest = 6:08
Finisher
145# pr by 20#
Strength up to 55#
Wod w/35#
14:17-6:00=8:17
Max HPS 70#
OHS
7@135#
5@155#
4@175#
3@205#
3@226# (thanks again for buying those .5 lb plates Breck)
WOD RX+ (95#)
10:26 – 6:00 = 4:26
Finisher Hang Snatch:
165#-185#
OHS
7 @ 175
5 @ 185
3 @ 205
-ran out of time for remaining sets-
—
Wod. Rx’d.
9:51 – 6 = 3:51
—
Finisher
Up to 155#
OHS
7@ 85
5@ 105
4@ 115
3@ 125
3@ 125
WOD as Rx’d
10:02- 6= 4:02
Finisher:
85- 105- 115(failed)
Great job, 4:30!! Fast crew!
OHS
7@85
5@90
4@105
3@115
3@125
Wod 11:23 – 6= 5:23
Finisher
Accidently did from ground got up to 95
Then did from hang up to 90.
Felt great and can likely do more but didn’t want to push it.
Jesse and Calli are looking great!
WOD RX’d
Rd 1 – 1:00
Rd 2 – 1:08
Rd 3 – 1:08
Rd 4 – 1:18
Total = 4:34
6 min to find hang snatch
165#, 185#, 205#
Strength: stayed light @90# – form needs work
WOD: Rx’d 13:32-6:00=7:32
Finisher: 85#
OHS
7@140
5@150
4@157
Missed set of 3 due to weather
3@160
WOD Rx+
Round 1: 1:04
Round 2: 0:59
Round 3: 0:57
Round 4: 0:57
Total time: 9:57-6:00=3:57
“Finisher”
85-95-115-125(in between squat and power)
Strength: I don’t have an OH max yet. Started reps with 35 lb barbell, finished last set with 3 @ 65 lbs
WOD with 35 lb barbell; scaled snatches to 5 reps each round: 15:00
Finisher: max hang snatch 60 lbs
Strength OHS
7 @ 105
5 @ 115
4 @ 135
2 @ 165
3 @ 165
Wod RX
10:12 – 6:00 = 4:12
Finisher
135# power
Failed 155# Ran out of time and want to!
Strength: Overhead Squat
7@75
5@95
4@115
3@125
3@135
WOD as Rx’d:
16:56 – 6:00 = 10:56
Evening WOD: “Fran”
~8:00-9:00 (timer on watch reset)
Benchpress & Burnout
40 Kettlebell Snatches w/55# (20 each arm)
OHS last 3 w/50
WOD w/35
16:38 -4 12:38
Monica, great job on the OHS!!!!
OHS
Finished 3 @ 190#
Wod as rxd: 15:01-6:00 = 9:01
No finisher
Worked out at Crossfit remedy.
18 min amarp of squat snatches, otb burpees and pull ups
OHS 190×3
–
Wod rx+
10:33-6= 4:33
OHS: 7@135, 5@155, 4@175, 3@195, 3@195
WOD Rx+= 11:56
Finisher Sq Sn = 135, 185f, 165, 185, 195f
Adventure CrossFit, Portland Oregon
Strength: climbing (rock wall, ropes, bar MU’s, ring MU’s)
WOD: 13min AMRAP
2 bar MU’s
4 thrusters @ 95#
6 box hurdles @ 24″
9 rds + 2 bar MU’s
first ever non-chicken-winged bar MU