December 26, 2016

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.

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18 thoughts on “December 26, 2016”

  1. 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

  2. 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. 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

  4. 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

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