November 15, 2017

Wednesday 171115

1min AMRAP:
-Max Hang Power Snatch 95/65 RX+ 115/75 MRX 75/55 or Max One Arm Alternating DB Power Snatch 45/30 RX+ 50/35 MRX 40/25
REST 2min
2min AMRAP:
-20 KettleBell SDHP
-Max KBS 55/35# RX+ 70/55#
REST 3min
3min AMRAP:
-10 Deadlifts or 10 Double DB Deadlifts
-10 Hang Split Snatch or 10 One Arm Alternating DB Power Snatch

Post results for each AMRAP to responses.

DSC_0810

27 thoughts on “November 15, 2017”

  1. strength: goofed around with dumbbells, rower and bike

    WOD – modified

    1min amrap
    seated dumbbell clean & press 15# = 18

    2 min amrap
    20 pull ups
    max seated DB C&P = 7

    3 min amrap
    10 DB deadlift w/20# DBs
    10 cal bike
    = 1 rd + 4 cal

  2. 2 Hang Power Snatch EMOM for 3 minutes@115#
    2 Hang Split Snatch EMOM for 3 minutes@115#
    1 Hang Power Snatch EMOM for 5 minutes@135/155/175/185 squat snatch/185 failed

    WOD
    Rx+ with 50# Dumbbells
    1 Min AMRAP=27 Alternating one arm DB snatches
    2 Min AMRAP=33 Kettlebell swings
    3 Min AMRAP=3 Rounds + 5 Alternating one arm DB snatches

    Total reps=135

  3. 2 Hang Power Snatch EMOM
    85-85-95
    2 Hang Split Snatch EMOM
    85-85-85
    1 Hang Power Snatch EMOM
    105-115-125-130(f)-130

    WOD rx’d w/30# DB
    1 Min AMRAP=30 Alternating one arm DB snatches
    2 Min AMRAP=45 Kettlebell swings
    3 Min AMRAP=3 Rounds + 7 Alternating one arm DB snatches

  4. Hang snatch/split sets of 2 all at 185
    Singles high hang snatch at 205,215,220,225, fail at 240
    Wod with 50# db
    1) 30 alt db snatch
    2) 35 KB 70#
    3) 3 rds + 19 reps

  5. 2 Hang Power Snatch EMOM
    85-95-105
    2 Hang Split Snatch EMOM
    85-95-105
    1 Hang Power Snatch EMOM
    125(fx2) 115-120
    WOD rx’d w/30# DB
    1 Min AMRAP=25 Alternating one arm DB snatches
    2 Min AMRAP=47 Kettlebell swings
    3 Min AMRAP=3 Rounds + 4 Alternating DB snatches

  6. 2 hang power snatch EMOM- 3 sets using 95
    2 hang split snatch EMOM – 3 sets using 95
    1 hang power snatch EMOM – 125/145/165/ 175(f)
    *
    WOD rx (+); used 50# DB & 70# KB
    1st AMRAP: 25 reps alternating DB snatch
    2nd AMRAP: 36 reps KBs
    3rd AMRAP: 3 rds + 13 reps (3 DB snatches)
    *
    Total reps: 134

  7. 2 Hang Power Snatch EMOM
    95-95-95
    2 Hang Split Snatch EMOM
    115-115-115
    1 Hang Split Snatch EMOM
    135-140-145-150(f)-150(f)
    WOD rx’d w/45# DB
    1 Min AMRAP=20 Alternating one arm DB snatches
    2 Min AMRAP=27 Kettlebell swings
    3 Min AMRAP=2 Rounds + 10 DL

  8. 2 Hang Power Snatch EMOM for 3 minutes@95#
    2 Hang Split Snatch EMOM for 3 minutes@75#
    1 Hang Power Snatch EMOM for 5 minutes@105/105/105/115/115

    WOD
    (75# Hang Power Snatch & Hang Split Snatch)

    1 Min AMRAP=20 Hang Power Snatch (75#)
    2 Min AMRAP=29 Kettlebell swings (55#)
    3 Min AMRAP=2 Rounds + 4 Hang Split Snatch

  9. 2 hang power snatch 65-65-75
    2 hang split snatch 65-75-75
    1 hang power snatch 75-75-75-75

    Wod rx with 30# DB
    1 min amrap- 19 alternating one arm DB snatches
    2 min amrap- 38 kettlebell swings
    3 min amrap- 2 rounds + 3 DB snatches

  10. 2 Hang Power Snatch EMOM
    95-95-95
    2 Hang Split Snatch EMOM
    95-95-95
    1 Hang Split Snatch EMOM
    125-135-135-135-145
    WOD rx’d w/45# DB
    1 Min AMRAP=22 Alternating one arm DB snatches
    2 Min AMRAP=30 Kettlebell swings
    3 Min AMRAP=2 Rounds + 4 snatch = 54

    Total reps = 106

  11. Strength
    3×2 hps @115lbs
    3×2 hand split snatch @ 115lbs
    5×1 hps 165lbs
    Wod with 70lb kettlebells. From the hang for the snatches
    Wod 1=13 unbroken
    Wod 2= 20 very broken
    Wod 3= 1+4 snatches

  12. 2 Hang Power Snatch EMOM
    95-115-135
    2 Hang Split Snatch EMOM
    95-115-135
    1 Hang Split Snatch EMOM
    135-135-145-155(f x2)

    WOD. Rx’d. w/45# DB
    1 Min AMRAP= 26 Alternating one arm DB snatches
    2 Min AMRAP= 44 Kettlebell swings
    3 Min AMRAP= 3 rounds + 3 DL’s

  13. 2 Hang snatch- 85#
    2 Hang split snatch- 85#x1, 95#x2
    1 Hang split snatch- up to 120# (failed 125#)
    Wod rx + w/ 35db
    1 min AMRAP: 30 db snatches
    1 min AMRAP: 29 kb swings
    3 min AMRAP: 4rounds + 5 deadlifts
    Total= 144 reps

  14. 2 Hang Power Snatch EMOM
    95-115-135
    2 Hang Split Snatch EMOM
    95-115-135
    1 Hang Split Snatch EMOM
    135-135-145-155

    WOD. Rx’d. w/45# DB
    1 Min AMRAP= 21Alternating one arm DB snatches
    2 Min AMRAP= 51 Kettlebell swings
    3 Min AMRAP= 3 rounds + 4 DL’s

  15. Royce-noun-
    /bēst/
    * an animal, especially a large an dangerous one..
    * woke up in beast mode, with his girl that’s beauty and the beast though

    Looking good bro! Keep up the good work CFJ!

  16. Hang Power Snatch: 2@145, 2@145, 2@145, 1@155, 1@165, 0@175
    Hang Split Snatch: 2@145, 1@155

    1) Rx+; 10 Hang Power Snatch
    2) Rx; 10 KBS (hands were really tinder at this point)
    3) Rx+ w/bar movements; 1 round + 14 reps (4 Hang Split Snatch)

  17. 2 Hang snatch: 85#
    2 Hang split snatch: 65#
    1 Hang snatch: 95-100-105-100(pr)-115(pr)
    Wod rx + w/ 35DB
    1- 22 DB snatches
    2- 28 KBS
    3- 3 rds

  18. 3×2 Hang Power Snatch @75#
    3×2 Hang Power Snatch(no split) @85#
    4×1 Hang Power Snatch @95# last one @100#

    WOD w/30# dumbbells and 35# KB
    23 DB snatches
    41 KBS
    2 rounds + 2 DB snatches

    Core work

  19. Participated in light hang snatch work with 115

    Wod RX+ 50lb DB’S 70lb KB
    1.29 DB snatch
    2.47 KBS
    3. 3 rounds+ 1DB Snatch (71 reps)

    Total reps-147

    This was a lot of fun

  20. Hang power snatch
    95, 125, 125

    Hang split snatch
    All 125

    Hang power snatch
    All 135

    Wod
    1) 24 w 75# barbell
    2) 30 kb
    3) 95# DL & 50# db snatch
    3rds + 2 db snatch

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