Monday 161226
The 5:00am and 6:30pm classes are canceled today.
16min AMRAP Sequence of:
-30 Bar Facing Burpees
-30 Snatch 75/55 MRX 45/35
-25 Bar Facing Burpees
-25 Snatch 95/65 MRX 75/55
-20 Bar Facing Burpees
-20 Snatch 115/80 MRX 95/65
-15 Bar Facing Burpees
-15 Snatch 135/95 MRX 115/80
-10 Bar Facing Burpees
-10 Snatch 165/115 MRX 135/95
-5 Bar Facing Burpees
-AMRAP Snatch 185/125 MRX 145/100
Post reps to responses.
3RM TnG Power Snatch:
Up to 135#
1RM Squat Snatch:
Up to 135#
WOD Rx:
Finished 25 @95
3 TNG Power Snatches up to 105#
1 Squat Snatch up to 105#
WOD as Rx’d = finished 15 bar facing burpees + 6 snatches at 95#
3RM Snatch=205
1RM Snatch=225 (failed 235 twice)
WOD Rx’d=10 snatches w/ 115#
This picture is the best of the best in the world. Smoking Hot CFJ!
–
Drop In WOD at CF Bartlesville. Great Time, People and Class
–
A) – Snatch High Pull + Hang Snatch, 3-3-3-3-3 = 75lbs – 95 lbs – 130lbs – 135lbs (2-2) – 155 (2-1/Fail then 2-2)
–
B) – Back Squat 5@75%, 5@80%, 5@85% = Pulled from floor = 155-185-205lbs
C) – For time / 15min cap
Run 800m
10 Squat Snatch 95/65
Run 600m
20 Hang Power Snatch 95/65
Run 400m
30 OHS 95/65
–
WOD RX = 15:29 – Did not make time cap but they let me finish. Pretty pumped as I ran the whole thing.
–
Rest 1min
–
D) – “Kicker”
21 burpees for Time = 1:11
3RM TNG Snatch=185#
1RM Snatch=185# (failed 195# & 205#)
WOD
As Rx’d
Reps=175 (10 snatches @ 135#)
3 TnG (Power, Sq, Power) 100#
1 P. Sn- 110#
Wod rx’d
12 snatches into set of 20
WOD
As Rx’d
Reps = 173 (8 snatches @ 135#)
Good job Breck!
3rep TNG snatch: 135# and called it good. Didn’t feel right.
1rm squat snatch: *205# (5# PR)
*questionable release at the top, so in a competition it would be a norep
Wod rx’d
1 snatch @ 115#
3 RM TNG Power Snatch, 155
1 RM Squat Snatch, 185
3 TNG @ 85
1 Power Snatch @ 100
WOD as Rx’d
Competed 15 Burpees in Round of 15’s
Great job, nooners!
Strength
3rm tng snatch @165
1rm@205 came close to getting 225 didn’t lock out
WOD as RX’D
Reps-176
11 snatch@135
Amazing workout and great 430 class good job everyone
Snatch
3rm – 135
1rm – 160
Wod RX
10 reps @ 115#
Wod Rx = 160 reps (10 burpees Rx of 15)
Snatch up to 135
Wod rx
18 snatches at 115#
148 reps
3 x snatch
135
1RM 155 split snatch – failed 166#
WOD
119 reps
Strength: worked on KO in the Ok lift Hang Snatch to OHS
3x 105 felt good. Didn’t bike first.
WOD Rx’d: 162 reps (12/15 BF Burpees)
3 TNG power snatch @ 90#
1rm @ 100. 105 (f) over and over
Wod rx’d: 15 snatches at 80#
145 reps
Great pic of everyone! Sad we missed the party.
CF Monrovia – 30 min cap
2500m row buy in
AMRAP
7 C2B
9 Push ups
11 KBS (35#)
13 leg lifts
Allie: 7 rounds + 4
Dave: 6 rounds even