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.
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
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
Looking strong and beautiful, Michaela!!!
Strength-stayed light, still working on squat snatch (up to 115#)
WOD with 75# and pull-ups-2 rds + 14 TTB
Squat Snatch:
3@115
2@135
2@155
2@165
2@175
WOD w/ C2B instead of MU=3 Rounds
Finisher=Participated. . . 10 reps
Stayed light on strength & stretched shoulder
WOD w/ C2B & 75lbs
2 rounds + 2 TTB
Finisher: 20 Reps– great job, Mer and Lauren!
Great job, 9:30!
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
Squat Snatch – up to 95# x 2
Wod w/C2B, 75#, row & TTB
3 + 2 CTB
Garage
5 rds
10 double push-up burpees
10 burpees
20 sit-ups
20 cal, row
20 cal, bike
28:35
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
Forgot to put rds… 2 + 5 HSS
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
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
Strength.
I did hang squat snatch singles
Up to 155#
—
Wod. * w/ring MU’s and GHD’s instead of TTB
2 rounds + 5 ring MU’s
—
Finisher
18 HPC
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!
Squat snatch:
3@95#
2@115#
2@125#
2@135#
WOD w/ 115# and C2B —
2 rounds + 14cals
Finisher w/ 115# — 16
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
Strength 95# – 135#
95#, C2B, GHD
2 rds 2 C2B
Finisher 12 reps, blah
3 burpees
Strength: worked on snatch
WOD: 3 bar muscle ups / 7 HPS / 14 cal row / 14 t2b / 7 HPC
3 rounds + 7 t2b
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!
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
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
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
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
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!
Squat snatch:
3@95#
2@115#
2@125#
2@135#
WOD w/ 115# and C2B, GHD
2 rounds + 9 cal
Finisher w/ 115# — 14
Mod Wod (C2B 95#)
3rds 7 C2B
WOD
As Rx’d
Rounds=3+3 MU’s
“Finisher”=15
Garage WOD – did yesterday’s WOD
2 x squat snatch upto 130
WOD MRX
3 rounds
Finisher 75#
31