June 9, 2016

Thursday 160609

7min AMRAP:

42 Double-unders
14 Military Ab-Mat Anchored Sit-ups RX+ GHD Sit-Ups
7 Power Snatch 95/65 RX+ 125/85 MRX 75/55

Post rounds and reps to responses.

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18 thoughts on “June 9, 2016”

  1. Snatch Training
    Power Snatch up to 115
    Hang Power Snatch up to 105
    Squat Snatch technique work w/ 85# and 95#

    WOD as Rx’d+ (GHDs and 85#) = 3 + 1 PS…..had 1 round of doubles that was awful and SLOW….arrgh!!!

  2. Snatch 21 Trifecta
    Power Snatch- 115#
    Hang Squat Snatch- 125#
    Squat Snatch- 125# (failed 135# multiple times, so close!!)

    WOD rx+
    3 rounds + 8 GHDs (everything unbroken)

    Core Accessory Training

  3. Snatch training..not a very good snatch day
    Power snatch
    Up to 120#? Maybe was just 115#
    Hang squat snatch
    Up to 115# or 120# can’t remember
    Squat snatch
    Up to 130# failed 135#
    WOD rx’d
    3 rds+3 power snatches
    Core development

  4. snatch training
    power snatch 100# (tie pr, 105 failed twice)
    hang power snatch 90# (failed 100#)
    squat snatch 100#

    wod as rxd
    4 rounds + 4 power snatches
    core training

  5. 7:30am
    7 Minutes to establish 1 RM Power Snatch=185#
    7 Minutes to establish 1 RM Hang Squat Snatch=205#
    7 Minutes to establish 1 RM Squat Snatch=195#

    WOD
    Rx+
    Everything unbroken
    Rounds=4

    1:30pm
    CFJ Mile
    400 Meter run=1:08
    200 Meter run=0:30
    400 Meter run=1:08
    200 Meter run=0:31
    400 Meter run=1:13
    Total time including rest=8:30

    Bench Press
    5@225#
    3@240#
    1@255#
    4@240#
    2@255#
    1@270#

    3 Rounds for time of:
    400 Meter run
    21 KB swings@70#
    15 Kipping HSPU’s
    9 Strict dips
    Everything unbroken
    Time:14:19

  6. 1RM
    power snatch,hang power snatch,hang squat snatch
    160,170,170

    WOD rx
    3rounds+14 military sit ups

    Core development

  7. Snatch Training
    Power Snatch up to 105, f 115 (x2)
    HPS up to 115# (PR!), f 120
    HSS up to 105# (tie PR)
    Didn’t participate last 7 min.

    Tuesday’s WOD as Rx’d (115)
    10 DL
    5 HPC
    10 OBJ
    4 rounds + 5 HPC’s

    Bar MU practice

  8. Power Snatch: 155#
    Hang Power Snatch 145# (PR by 10#)
    Squat Snatch: 155# (PR by 10#)

    WOD as Rx’d w/GHD’s:
    2 rds + 12 DU’s

    Evening:
    350 DU’s (very broken)

  9. Snatch stuff
    1. 195
    2. 205
    3. 215 after time and lots of fails

    Wod rx+ w 135( didn’t want to change weight): 3 rds

    Core stuff kinda

  10. 7min AMRAP:

    42 Double-unders
    14 Military Ab-Mat Anchored Sit-ups
    7 Power Snatch 95#

    6 rounds

    I was apparently very tired this morning as I did 5 snatches vs. 7

    5:00pm:

    3 rounds:

    1min handstand hold
    1min OH Barbell Hold (95#)
    1min homemade core board
    1min GHD sit-ups
    1min squats
    1min rest

  11. Power snatch: 145
    Hang power snatch: 145
    Squat snatch: 125 – got tired

    WOD RX: 3 rds + 20 dubs

    Core

  12. No strength, just tried to loosen up the back a bit. Stretching, back extensions, core work.

    Mod WOD: subbed 8 dumbbell snatches @ 40# for power snatches

    3rds + 8 sit-ups

    A bit of core work after

  13. Samantha Morgan

    Strength:
    Power Snatch 85# – which is 10# under my PR, so that’s super exciting 🙁
    Hang Power Snatch 90#
    Squat Snatch 95#

    WOD:
    W/65# & ski jumps
    2 rounds + 5 sit-ups

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