1 RFT:
-7 T2B
-7 Squat Snatch 115/75 RX+ 145/100 MRX 95/65
-7 Over Bar Burpees
-7 C2B Pull-ups
Rest 2min/Add wt
2 RFT:
-7 T2B
-7 Squat Cleans 145/100 RX+ 185/125 MRX 115/75
-7 Over Bar Burpees
-7 C2B Pull-ups
Post total time minus 2 minutes(rest) to responses.
Snatch- 35# to 95#
Clean- 65-125# (should’ve gone heavier)
DL- 155-215#
Wod rx’d 9:39-2:00= 7:39
Snatch 35-45-55-65-75-85-95
Clean 55-65-75-85-95-105-115
Deadlift 155-165-175-185-195-205-215
WOD MRx
1. 2:36
2. 6:27
TGIF y’all!
Power snatch: (7 sets of 1 rep) 125/135/145/155/165/175(f x2)
Power/squat clean (7 sets of 1 rep) 195/205/215/225/235/245(fx2)
Deadlift (7 sets of 1): 295/375/425 (only did 3 reps)
*
WOD as rx’d: total time- 9:23 (7:23)
1st rd: 2:10
2nd rd: 5:13
Snatch 45-55-65-75-85-95-100
Clean 100-115-125-130-135-145
DL 145-155-175-185
WOD Mrx weights and did power snatch and power cleans
7:37
WOD 1 1:33
WOD 2 4:04
Total time 7:37-2= 5:37
Power Snatch: 135-135-135-145-145-145-155(94%)
Squat Clean: 205-215-225-235-245(96%)
Deadlift: 245-295-305(75%)
WOD Rx:
1:54 + 6:54 = 8:48 without rest
Squat Snatch
105-115-125-130(f)-130-135-142(tried to throw on the 1# plates to PR but failed)
Power Clean
135-145-155-165-175(f)-175(f)-175(f)…terrible
Deadlift
135-155-185-195-205-205(thought it was 215)-235
WOD rx’d+
1st rd: 1:30
2nd rd: 4:53
Total=8:23-2:00=6:23
Great pic Chad
Snatch:
115,125,135,145,155,165,175(f)
Clean:
135,155,185,195,205,215,225
Deadlift:
225,255,285,305,315,330
WOD RX+
1, 2:09
2, 4:37
Total 8:46-2:00=6:46
Mountain biking at Turkey with Jay Stone.
We’re making plans to reschedule the CFJ mountain biking trip to Bentonville. Probably on a Friday in October. Stay tuned.
Snatch-75, 95, 105, 115, 125, 135, failed 155
Power clean – 145, 155, 164, 175, 185, 195, failed 205
Deadlift- 225, 245, 265, 285, 305, 315, failed 325
WOD 1: Rx. 2:31
WOD 2: Rx. Finished at 13:51
Total-2:00 = 11:51
Strength
Power Snatch upto 185# (F195# twice)
Power Clean upto 255#
DL upto 285#
Wod Rx
8:07 -2:00 = 6:07
Squat snatch up to 165
Squat clean up to 225
Deadliftup to 350
Wod w/ GHDs and 70# kbs in place of c2b
Wod 1) 2:01
Wod) finished @ 8:58
EMOM for 21 Minutes (7 reps of each)
Power Snatch=155-165-175-185-195-205(fail)-205(fail)
Power/Squat Clean=255-265-275-285(fail)-285-295(fail)-295
Deadlift=405-425-445-465-475(fail)-475-495(fail)
WOD rx+
1st Round=1:45
2nd Round=5:03
Total=8:48-2:00=6:48
Strength:
SS up to 155
Squat Clean up to 225
Deadlift – Participated
——
Wod RX
9:09 – 2:00 = 7:09
Tough strength and Wod today.
DL upto 385#
Squat Snatch EMOM
155/165/175/185/195/205(fail)/205(fail)
Squat Clean EMOM
205/245/255/265/275/285(fail)/285
Deadlift EMOM
355/365/375/385/395/405/425
WOD
Rx+
1: 1:06
2: 3:04
Total time: 6:10-2:00(rest)=4:10
Snatch: 95,105,115,125,135,145,155
Clean: 155,175,185,195,205,215,225
Dreads: 225,245,275,295,305,335,365
WOD: 115/145
WOD 1- 3:15
WOD 2- 8:43
Total time 13:58 – 2:00= 11:58
Just happy to finish. I was spent.
Good Programming Breck!
At home WOD so I could choose the music and minimize time between workout and post-workout date night food!
30 min AMRAP (variation of Nicole)
400 m row
5 strictish pull-ups (feet touched the floor but no kip)
9 rounds
CrossFit Omega (Plano, TX)
Strength:
7×2 split jerk, build up
Did 245# on set 6 and called it good
Partner wod w/ 95#
Basically 100 wall balls, burpees, thrusters, and t2b split up however you want with 3x 2min rest between each 100 reps. 20:23 total time including rest
Squat snatch up to 145# (5# pr)
Squat clean up to 205# (15# pr)
Called it good and didn’t deadlift
Wod rx +
Total – 2:00= 7:40 or 6:40… can’t remember
Power snatch up to 95#
Power clean up to 125#
Deadlift up to 265#
WOD RX
10:50-2=8:50
Snatch – power up to 125# (10# PR)
Clean – power up to 165#
Deadlift – up to 350# (5# PR)
WOD w/GHD’s and 55# Russian KB’s for T2B/C2B
Rx weights
WOD 1: 1:37
WOD 2: finished at 9:26
Total time minus rest – 7:26
Snatch:
155-165-175-185-195-205-215 (all power)
Clean:
225-235-245-265-285-295-315 (all power)
Deadlift:
315-335-365-385-435-455-505
WOD RX+
1. 1:12
2. 5:29
Total 8:41-2:00=6:41
Came out a little too hot on that first one and totally died on 2nd
Strength: (all powers)
PS up to 145
PC up to 205
DL up to 325 and called it quits
——
Wod. Rx’d. (All power on barbells)
6:54 – 2:00 = 4:54
All Squat
Snatch
95-115-135-145-155-165-175(f)
Clean
185-205-225-235-250-260-265(f)
DL
275-290-315-335-355-365-DNA
WOD rx
1:19 &
2:54
Total 6:36 – 2:00 = 4:36
*
Note: the parking lot tow service isn’t a joke.
Snatch:
25-350=35-40-45-55-65
Clean:
34-45-50-55-65-75-80
Deadlift:
105-125,125,145,145,155,155
WOD w/35# Sq Snatch, jumping pull ups and knee raises and
55# for Sq clean
10:05
My second snatch was 30! I wish it was 350! Lol
Snatch
165-175-185-195-205-215-225 (all power until 225)
Clean
225-235-245-265-285-295-315 (all power until 315)
Deadlift
315-335-365-385-435-455-505(f)
WOD RX+
1. 1:01
2. 4:40
Total: 7:41 – 2:00 = 5:41
PS/OHS/SS, 95, 115, 135, 155, 165
PC/FS/SC, 145, 165, 185, 205
RX, 10:00
Just realized that the workout switched to squat CLEANS in the second part of the workout…I did 115 snatches the entire time.
What a day.