For Time:
-20 Doubles
-2 OHS 115/75 RX+ 145/100 MRX 95/55
-200m Row or 0.5km A Bike
-2 Squat Snatch
-40 Doubles
-4 OHS
-400m Row or 1km A Bike
-4 Squat Snatch
-80 Doubles
-8 OHS
-800m Row or 2km A Bike
-8 Squat Snatch
Post time to responses.
28 thoughts on “June 12, 2017”
OkieDB
4 Fabulous CFJ CrossFitters. Great work!
OHS and Squat Snatch Build Up = 65, 75 and 95lbs
WOD MRX = 16:24 Bike, Row, Bike
Strength
Power Sn + OHS 65-85-95
TnG Sq Sn 65-85-95
Wod rx’d, messed up reps.. did a set of 60 DU’s, 6 OHS, 600m row and 6 Sq Sn. So I just did a rd of 2’s again. Just made sense to do 2, 4, 6, 8!!. 15:57
3 Power Snatch + 3 OH@95#
3 ting Squat Snatch @95#
2 Power Snatch + 2 OHS@105#
2 Squat Snatch @105#
1 Power Snatch + 1 OHS@115#
1 Squat Snatch@125#
WOD rx’d+ w/rows
13:41
Well those rows slowed me way down especially that last 800m
4 Fabulous CFJ CrossFitters. Great work!
OHS and Squat Snatch Build Up = 65, 75 and 95lbs
WOD MRX = 16:24 Bike, Row, Bike
Strength: 115,125,135
Wod RX: 11:43 all row
In Dallas for the week
Back Squat: E2:30MOM
5@225, 5@245, 5@265, 2@285, 1@305, 1@315 (#40 PR: #275 since 12/22/2016)
Bench Press: E1:30MOM
5@135, 6@185, 3@205, 6@185
E1:30MOM Strict Ring Dips/Strict Chin-Ups:
10/6, 8/6, 6/4, 6/4, 6/3
Strength
Power Sn + OHS 65-85-95
TnG Sq Sn 65-85-95
Wod rx’d, messed up reps.. did a set of 60 DU’s, 6 OHS, 600m row and 6 Sq Sn. So I just did a rd of 2’s again. Just made sense to do 2, 4, 6, 8!!. 15:57
Strength w/55#
WOD MRx = 16:52, all row
Strength:
3 power & 3 OHS @135
3 Squat snatch @155
2 power & 2 OHS @ 165
2 Squat snatch @ 185
1 Power snatch @ 205 (forgot the OHS)
1 Squat snatch @ 225f multiple time. Close!
Wod Rx+:
11:41
Strength:
3 power & 3 OHS @145#
3 Squat snatch @155#
2 power & 2 OHS @ 165#
2 Squat snatch @ 175#
1 Power snatch & 1 OHS @ 185#
1 Squat snatch failed @ 205#
WOD
Rx+ with all rows
Time: 11:56
Strength:
3 power & 3 OHS @95
3 Squat snatch @95
2 power & 2 OHS @ 115
2 Squat snatch @ 115
1 Power snatch & 1 OHS @ 145
1 Squat snatch @ 145
WOD rxd
16:05 failed last squat snatch ☹️
Strength:
3 power snatch + 3 OHS@145#
3 squat snatch@155#
2 power snatch + 2 OHS@165#
2 squat snatch@175# (not touch and go)
1 power snatch + 1 OHS@195#
1 squat snatch@205#
WOD RX+=14:15 (fell apart on last set of snatches–missed a lot)
was a sweatfest today
Strength:
Was really off today on my power snatch and OHS – shoulders weren’t working
worked up to 125# PS and SS and 125# OHS
WOD
only mod was I did the Squat Snatches @ 95# – everything else was RX
15:31
Strength:
Participated (shoulder didn’t feel great)
wod rx’d
12:30
Strength-
3 Power Snatch + 3 OHS / 3 Squat Snatch = 145#
2 Power Snatch + 2 OHS / 2 Squat Snatch = 175#
1 Power Snatch + 1 OHS / 1 Squat Snatch = 205#
No misses.
WOD Rx+
12:26 Fell totally apart on the last 4 snatches should of been sub 12, sorry nooners for the F-bomb
CrossFit Heat
Strength – 2 sets of hollow hang from a bar for 30 seconds, hold top of muscle up (ring hold?) for 30 seconds, plank for 30 seconds
WOD:
50 abmat butterfly situps
40 box jumps 24″ (with step-downs required)
30 pull-ups
20 front squats 95/65
10 burpees
5 rope climbs 15′
10 burpees
20 front squats
30 pull-ups
40 box jumps
50 situps
24:47
3 Power Snatch + 3 OH@95#
3 ting Squat Snatch @95#
2 Power Snatch + 2 OHS@105#
2 Squat Snatch @105#
1 Power Snatch + 1 OHS@115#
1 Squat Snatch@125#
WOD rx’d+ w/rows
13:41
Well those rows slowed me way down especially that last 800m
Strength:
55# for 3’s
75# for 2’s
85# for 1’s
WOD RX all rowing 14:15
Strength
3’s @ 115
2’s @ 135
1’s @ 155
—
Wod. Rx’d. Rows
12:42
5 rds
15 cal, bike
5 DL, hang clean, f squat 95#
9:20
2 min rest
1:30 Max cal bike =33
2 min rest
500 m row = 1:39.3
3PS+3OHS@135
3 TNG squat snatch@135
2PS+2OHS@165
2Squat snatch@165
1PS+1OHS@185
1Squat snatch@205
Wod as RX+ w/row
12 even
Everything unbroken grip got spicy at the end
PS/OHS/SS
115, 145, 165
RX+ (145)
19:58
Strength
105, 115, 135
Wod rx w bike
16:06
3 Power Snatch + 3 OH @ 95#
3 Squat Snatch @ 100#
2 Power Snatch + 2 OHS @ 100#
2 Squat Snatch @ 105#
1 Power Snatch + 1 OHS @ 105#
1 Squat Snatch @ 110#
WOD rx’d w/rows
12:11
Strength-
55-75-85
WOD RX
14:52
Nice work cindy
Crossfit Springfield
Wod
80 DU
70 set ups
60 alternating Lunges – 75#
50 Push ups
40 sdhp – 95#
30 pull ups
20 thrusters – 115#
10 bar facing burpees
22:05
Hot as hell!
Strength
95# everything
Wod MRX
12:36
3 PS+OHS @65#
3 SS @75#
2 PS+OHS @75#
2 SS @85#
1 PS+OHS @95#
1 SS @95#
WOD Rx’d 18:02
Dubs are *SLOWLY* getting better
3 PS + OHS 95#
3 SS 95#
2 PS + OHS 115#
2 SS 115#
1 PS + OHS 125#
1 SS 135# (matched 1 RM) I think i could get 145# if landed perfect. another day
WOD Mx’d 95#
Half doubles – starting to get the rhythm finally. 14 unbroken PR
14:48
WOD as Rx’d (#115) = 10:56
Strength @ 55-65-85
WOD 65#
14:52