Wednesday 170301
For Time:
-Run 800m
-5 Pwr Snatch 95/65 RX+ 115/75 MRX 75/55
-5 OHS (can Sqt Snatch in on 5th PS)
-Run 400m
-10 Hang Power Clean
-10 Front Squat (can Sqt Clean on 10th HPC)
-Run 200m
-20 Hang Pwr Snatch or 20 DB Snatch (alt arm) 50//35lbs RX+ 70/45 MRX 40/25
-20 Back Squats
Post time to responses.
CrossFit Open WOD 17.2 Details:
Friday: The Open WOD will be the Workout of the Day & that evening we will host the CFJ Open Showdown from 4:30-6:30. This event will be run in heats and will foster a fun, encouraging and competitive atmosphere! Feel free to bring your friends and family to cheer on all our Athletes!
Saturday: 8am & 9am- Regular CFJ classes; 10am-12pm- Open WOD
Sunday: 11am-1pm- Open WOD
WOD Rx+ w/70# DB Snatches
14:56
*Did 20 alternating DB Snatches (10 each arm) which may or may not be the prescribed reps
WOD Rx’d
11:26
Wod rx 11:53
5 BS @105
4 FS @ 85
3 OHS @ 65
4 BS @ 115
3 FS @ 95
2 OHS @ 85
all Squat Snatches at 55#
WOD MRx = 14:19
5 BS @ 150# + 2 SS @ 55#
4 FS @ 135# + 2 SS @ 60#
3 OHS @ 105# + 2 SS @ 65#
4 BS @ 160# + 1 SS @ 70#
3 FS @ 145# + 1 SS @ 75#
2 OHS @ 115# + 1 SS @ 80#
WOD as Rx’d = 10:59
What a HUNK!!! ❤❤❤
Stayed super light…back is still bothering me from 17.1
5 BS @ 105# + 2 SS @ 65#
4 FS @ 105# + 2 SS @ 65#
3 OHS @ 105# + 2 SS @ 85#
4 BS @ 105# + 1 SS @ 95#
3 FS @ 105# + 1 SS @ 95#
2 OHS @ 105# + 1 SS @ 95#
WOD rx’d
12:35
moving in slow motion today..
Workout Rx apart from OHS when I used the 45lb bar.
9:25
Wod mrx
13:23
Wod as Rx’d
10:20
Squating complexes:
5 back squats (265); 2 squat snatches (95)
4 front squats (245); 2 squat snatches (115)
3 OHS (115); 2 SS (115)
4 BS (275); 1 SS (115)
3 FS (245); 1 SS (135)
2 OHS (135); 1 SS (135)
*
WOD as rx’d: 12:03
*
40 GHD extensions.
12:20 RX
Strength Squats + Squat Snatches
5 Squats @250(75%) + 2 Squat Snatch @95
4 Front Squats @215(80%) + 2 SS @105
3 OHS @190(85%) + 2 SS @115
4 Squats @275(80%) + 1 SS @125
3 FS @235(85%) + 1 SS @135
2(1) OHS @205 + 1 SS @145
*
WOD rx – 10:05 -:30 late start. 9:35
Strength:
BS 240# SS 105#
FS 220# SS 115#
OHS 185# SS 125#
BS 255# SS 165#
FS 235# SS 185#
OHS 195# SS FAILED 210# twice (shoulders couldn’t take the load the 2nd time)
WOD rx’d but felt like RX+
12:33
10k row:
42:30
WOD Rx:
8:46 unbroken, why cant they put something like this in the open with rows! sheesh
155/95
155/95
135/95
155/125
155/125
155/125
—
Wod. Rx’d.
9:29
—
Hip extensions
5 BS @ 125 / 2 SS @ 55#
4 FS @ 125 / 2 SS @ 65#
3 OHS @ 115 / 2 SS @ 75#
4 BS @ 145 / 1 SS @ 75#
3 FS @ 135 / 1 SS @ 75#
2 OHS @ 125 / 1 SS @ 80#
–
wod as rxd
9:04
great picture mr hatfield!!
BS 5@305 SS 2@105
FS 4@260 SS 2@115
OHS 3@185 SS 2@165
BS 4@325 attempted 2 squat snatch at 185 missed then stopped after that not feeling anything heavy
FS 3@275
OHS 2@205
WOD as RX’D and 55lb DB SNATCHES
8:35
Everything unbroken
Hotel gym!
20 min treadmill intervals
15 min core
5 BS @ 135 / 2 SS @ 95#
4 FS @ 135 / 2 SS @ 115#
3 OHS @ 135 / 2 SS @ 135#
5 BS @ 135 / 1 SS @ 155#
4 FS @ 135 / 1 SS @ 175#
3 OHS @ 135 / 1 SS @ 185#
WOD
As Rx’d
Everything unbroken
Time: 9:20
BS, 225 (4)
FS, 185 (3)
OHS, 205 (2)
SS, 175
RX, 12:23
Everything broken.
Strength = participated
Wod Rx = participated (only 10 back squats at the end…. Lbs)
5 BS @ 185/ 2 SS @ 75
4 FS @ 165/ 2 SS @ 95
3 OHS @ 135 / 2 SS @ 105
5 BS @ 185 / 1 SS @ 115
4 FS @ 165/ 1 SS @ 125
3 OHS @ 145/ 1 SS @ 135
WOD
As Rx’d
Time: 13:52
40 hip extensions
Wod 95# bike 18″box squats: 9:25
155/95
155/95
135/95
155/125
155/125
155/125
—
Wod. Rx’d.
10:30
—
Hip extensions
5 BS @ 90# + 2 ss @ 50#
4 FS @ 85# + 2 ss @ 55#
3 OHS @ 70# + 2 ss @ 60#
4 BS @ 142# + 1 ss @ 65#
Skipped fs by accident + 1 ss @ 70#
2 OHS @ 115# (lost 2nd ohs coming up) + 1 ss @ 75#
WOD RX’d – 13:00
40 good mornings w/ barbell
Strength: participated until my shoulder told me to stop
Wod Rx’d: 14:40
I thought spin would help my cardio game. Clearly that’s not the case. Haha.
Hip extensions completed