January 3, 2017

Tuesday 170103

14min AMRAP:
-7 Bar Muscle-Ups MRX 7 C2B Pull-Ups
-14cal Row
-7 Hang Squat Snatch 115/75 RX+ 145/100 MRX 75/55
-14 T2B
-7 Hang Squat Clean 115/75 RX+ 145/100 MRX 75/55
Rest only 1min
“Finisher”
-1set Max Hang Power Cleans w/WOD wt
**can only rest in hang

Post rounds, reps and “Finisher” to responses.

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29 thoughts on “January 3, 2017”

  1. Sq Snatch
    55-65-75-80-85
    Wod w/ 75#
    7 Ring rows
    14 cal row
    7 H.Sq.Sn
    14 GHD’s
    7 H. Sq Cl
    “Finisher”
    Started w/ Hang Po Snatch till Breck reminded me that it was Cleans. Lack of oxygen I guess. Only did 10

  2. Strength all with 35# (taking it easy after 11 days off!)

    WOD modified = 2 rds + 10 cal

    mostly strict pull-ups, some kipping
    35# bar for lifts
    ab mat sit ups in place of ttb

    Finisher = 20 reps

  3. Squat Snatch for strength: 3@95; 2@105; 2@125; 2@135; 2@140
    *
    WOD: as rx’d w/ 115 except to C2B in place of bar muscle ups
    completed 2 rounds
    *
    Finisher w/ 115: 28 reps

  4. Happy New Year CFJ’ers 🙂 Very proud to be a part of the CFJ family! Goal for this year is to get a HSPU!

    Squat Snatch – up to 95# x 2

    WOD mods:
    -did 2-3 C2B on the first two rounds and finished out w/ regular PLU’s (3rd round was all regular PLU’s)
    75# Squat Snatch
    75# HSquat Cleans

    2rds + 5 TTB

  5. Michaela you look outstanding and are demonstrating excellent fast twitch muscle fiber firing and body control while flying thru the air!!!

    MOD WOD
    10sets x 2reps EMOM Safety Bar Back Squat 4xdouble chains and 115lbs

    10-9-8-7-6-5-4-3-2-1 Reps For time of:
    -A Bike calories
    -Safety Bar Back Squats 115lbs
    -Reverse Hypers 70lbs
    -Jumping Jacks
    RXd = 15:32 and a lower back blitz

    Straight thru
    -10 L Arm DB Snatch 40lbs
    -10 L Arm DB Snatch 60lbs
    -10 L Arm Fat Grip DB Snatch 40lbs

  6. Strength: Hang Snatch to OHS (koinok practice)
    135-165-185-195-205

    WOD Rx:
    2+5 cals

    Finisher: 10
    Still pretty beat down from vacation, never taking off entire week again

  7. Squat Snatch up to 2@95#

    Mod WOD w/65#
    Bar MU w/blue band
    2 rounds + 5 Bar MU

    Finisher: 16
    Fun 4:30 class. Great job, everyone!

  8. Hang squat snatch to ohs
    Up to 100#
    Wod w 3 bar mu’s vs 7 mu’s
    All else as rxd
    2 rounds + 2 cal
    Finisher: 40 reps

  9. Strength
    3@65
    2@85
    2@95
    2@105
    2@115
    WOD scaled per BB w/4strict ring MU’s each rd in place of bar MU’s and 12cal bike
    2 rds+7hang squat snatches
    Failed one MU in last rd..didn’t want to destroy my hands with bar MU’s today for this weekend so another * for me!
    Finisher: 15 reps..clearly wasn’t paying attention when it said one set I thought u could drop it and it was 1min max reps..oops!

  10. Strength up to 2 @ 95#

    Wod with 75#, 7 c2b/plu mix, 14 cal row, 7 hss, 14 t2b, 7 hsc
    2rounds + 2 t2b

    Finisher 25 hpc

  11. Strength up to 135#

    Wod RX
    7 Bar MU, 14 cal row, 7 hang squat snatch, 14 T2b, 7 hang squat cleans

    2rds + 6 Bar MU

    Finisher 16

  12. 14min AMRAP:
    -7 C2B Pull-Ups
    -14cal Row
    -7 Hang Snatch (115#)
    -14 T2B
    -7 Hang Squat Clean (115#)

    3 rounds

    Rest only 1min

    “Finisher”
    -1set Max Hang Power Cleans w/WOD wt
    **can only rest in hang

    20 @ 115#

    “Burpees Test”
    100 burpees for time
    6:28

  13. Strength:hang squat snatch
    Worked from the hang for preperation for KO in the OK
    3@105
    2@125
    2@155
    2@175
    2@185
    1@205(pr)
    WOD as RX’D w/bar muscle ups
    3 rounds even stopped a little over a min early cause I tore on the palm of my hands so I wasn’t really feeling any bar muscle ups

  14. Practiced some KO stuff, got a new hang power snatch PR @ 195# which was pretty fun. I hope all of our teams sweep the podiums!

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