6min AMRAP:
-12 WallBalls *20/14 11/0′ MRX 20/10 10′
-5 Power Snatch 105/70 MRX 85/60
-1 Squat Snatch 105/70 MRX 85/60
REST 3min
3min AMRAP:
-9 WallBalls *20/14 10/9′ MRX 20/10 9′
-3 Power Snatch 105/70 MRX 85/60
-1 Squat Snatch 105/70 MRX 85/60
Post rounds and reps for each AMRAP to responses.
4 x 4 min EMOM’s (65-80%)
65-70-75-85
WOD’s RX’d
1st- 4 rds + 1 WB
2nd- 3 rds + 2 WB’s
Strength: Squat Snatches
95-105-115-125
WOD Rx:
1) 2 rounds + 17 reps (5 Power Snatches)
2) 2 rounds + 6 reps (6 Wallballs)
Finisher:
30 Pistols
Strength: SS up to 135#
WOD Rx (-ish…aiming for top of the big cage for 11′)
1) 4 rounds + 5 WBs
2) 3 rounds even
Strength: SS up to 145
WOD did 10 ft wall ball both rounds
1) 3 rounds + 3 power snatches
2) 2 rounds + 2 power snatches
Squat snatch
80 lbs.
WOD at 80lbs
1) 4 rounds
2) 4 rounds
Strength up to 80#
WOD as Rx’d
6 Min AMRAP = 5 rounds
3 Min AMRA = 4 + 1 WB
Strength
Squat snatch
4@135
4@145
4@155
4@165
WOD RX’D
6min amrap 5+13 reps (1power snatch)
3min amrap 4 rounds even
Finisher
30 OH walking lunge steps w20lb kettle bells each hand stayed light cause legs weren’t wanting to work after those amraps
30 pistols
Strength-Squat Snatch
4EMOM@145
4EMOM@155
4EMOM@165 (one failed attempt)
4EMOM@180 (one failed attempt)
WOD w/ 115#
6min AMRAP=4 rounds plus 12 wallballs and 3 power snatches
3min AMRAP=3 rounds
Strength
squat snatch
4 @ 95
4 @ 105
4 @ 115
4 @ 125
Wod RX
4 + 8 wallballs
2nd amrap:
2 Rds + 3 Power snatches
30 overhead Lunges w/ the bar
Squat Snatch x 4
115, 125, 135, 145. no misses
wod rxd:
3rds
2 rds + 2 WB
30 walking lunges with WB overhead
Is that superman coming down from the skies to save us from bar-facing burpees?
Squat snatch
4@135
4@165
4@185
2@205
Wod rx
1. 6 rounds
2. 4 rounds + 5WB
Squat Snatch
Worked up to 4 @ 115 (~90% 1RM)
Wod
MRx
1: 4rd + 2WB
2: 3rds
Great Monday WOD!
Strength 55 & 60
WOD MRx
1: 4 rds
2: 3 rds + 1wb
Squat Snatch
EMOM for 4 minutes (4 sets with 2 min rest b/w)
145/165/185/195
WOD
As Rx’d
1. 5 Rounds + 3 Power Snatch
2. 4 Rounds + 1 Wall Ball
Wod Rx
1. 5rds 2WB
2. 3rds 6WB
Strength w/ Power snatch due to limited shoulder flexibility
65- 85- 95lbs
WOD as Rx’d (Squat snatch was a STRUGGLE)
1) 3rds 1 PS
2) 2rnds
Great job, nooners!
Strength
squat snatch
4 @ 95
4 @ 115
4 @ 125
4 @ 135
—
Wods. Rx’d.
A) 4 rnds + 8 wall balls
B) 3 rnds + 6 walls balls
—
30 overhead Lunges w/ the bar
squat snatch
4 @ 95
4 @ 115
4 @ 125
4 @ 135
WOD Rx –
1) 4 rnds + 6 wall balls
2) 3 rnds + 4 walls balls
Strength 65-75-80-85
WOD RX
1. 4+2 wb
2. 3+4 wb
Strength:
4×2 @ 135#
4 @ 155#
4 @ 185#
2 @ 205# (failed first two attempts, made last two, PR is 205#. Felt great today!)
Wod as rx’d
4rds
3 + 9 wallball
30 pistols
15 oh lunges w/ 25# DB’s
squat snatch EMOM with JAMIE BABY MAMA rocking it!
4 X (65-75-85-90)
wod as rxd
1) 5 rounds + 7 wallballs
2) 4 rounds + 7 wallballs
30 alternating pistols
Strength squat snatch
4 x 95,115,125,135
Wod RX but to a 10ft target..
1. 4 + 12 wallballs
2. 3 + 4 wallballs
Strength
squat snatch
4 @ 75
4 @ 95
4@ 105
2 @ 115
2 @ 125
—
WOD @ 105# / 10′ Wall balls
A) 3 rnds + 2 wall balls
B) 2 rnds + 9 walls balls
Sq Snatch
4@135
4@155
4@165
1@175-1@185(fx3)
WOD rx
AMRAP:6 – 5 rds + 10 wbs
AMRAP:3 – 3 rds
Died on the second amrap.
WOD as Rx’d:
6:00 Min AMRAP = 4 rounds + 6 WB’s
3:00 Min AMRAP = 4 rounds
Anchor CrossFit in Denver 5,500 ft above sea level
E2MOM
hang squat snatch-OHS-squat snatch
95, 115, 125, 135, 145
WOD
9 hang squat snatch 95#
100 double unders
12 squat snatch
75 double unders
15 power snatch
50 double unders
11:50
Doublin Dan was suck thin air
SS – 95/115/135/125
WOD w/105# & 10′
4 rds 4 wbs
3 rds
Squat snatch
EMOM 2 reps
95-115-125-135(f)
Wod to 11′ & 95#
3rds + 12wb
3rds + 1wb