Tuesday 171128
5min AMRAP
-3 Power Snatch 95/65 RX+ 115/75 MRX 75/55
-2 Hang Squat Snatch
-10 Box Jumps 24/20″ RX+ 30/24 MRX 20/12
Rest 3min/add wt
3min AMRAP:
-2 Power Snatch 115/75 RX+ 135/95 MRX 95/65
-1 Hang Squat Snatch
-5 Box Jump Overs (can use hands) 30/24″ MRX 24/20
Post rounds and reps for each AMRAP to responses.
EMOM
4-4-4 power snatch, 95#
2-2-2 squat snatch, 95#
2-2-2 power snatch, 115#
1-1-1 squat snatch, 115#
WOD 1: 4rnd
WOD 2: 3rnd + 2 box jump overs
EMOM Snatch complex
Pwr Sn to Sn Balance 2×3-65#
Sq Sn 2×3-75#
Pwr Sn to Sn Balance 1×3-80#
Sq Sn 1×3-85#
AMRAPs rx’d
4 rds
4 rds + 1 BJO
emom snatch
135 PS+SB 3 sets
185 SS 3 sets
185 PS+SB
205 SS missed 225 on 2nd set so dropped back down and finished the sets
RX+
WOD 1 : 5+ 5 reps
WOD 2 : 3+ 4 reps
Power Snatch to Snatch Balance x 2
EMOM for 3 Minutes @ 115#
Squat Snatch x 2
EMOM for 3 Minutes @ 135#
Power Snatch to Snatch Balance
EMOM for 3 Minutes @ 155#
Squat Snatch
EMOM for 3 Minutes @ 175#
WOD #1 Rx+=4 Rounds
WOD #2 RX+=5 Rounds plus 1 PS
Hurt ankle so…
5 rounds
-5 strict pull-ups
-15 45# banded KBS
-monster walk
WOD
EMOM x 20
Even: 10 cal assault bike
Odd: 5 bench press @95#
Strength
PS + SB x 2
85-85-85
SS x 2
105-115-115
PS- SB
105-105-105
SS
125 multiple fails- frustrating!!
Wod rx
5rds + 4 box jumps…I thought it was 6 rds but that seems like a lot for me 🙂
5rds + 1 HSS
Power Snatch to Snatch Balance x 2
EMOM for 3 Minutes @ 115#
Squat Snatch x 2
EMOM for 3 Minutes @ 185# (had one miss on the second set but got both in before the minute was up)
Power Snatch to Snatch Balance
EMOM for 3 Minutes @ 165#
Squat Snatch
EMOM for 3 Minutes @ 205# (failed every single one!)
WOD #1
As Rx’d
Rounds=7+6 Box Jumps
WOD #2
As Rx’d
Rounds=6+1 Squat Snatch
Power Snatch to Snatch Balance x 2
EMOM for 3 Minutes @ 95#
Squat Snatch x 2
EMOM for 3 Minutes @ 115#
Power Snatch to Snatch Balance
EMOM for 3 Minutes @ 135#
Squat Snatch
EMOM for 3 Minutes @ 145, 150, 155
WOD #1
As Rx’d
Rounds=5+2 Box Jumps
WOD #2
As Rx’d
Rounds=4
Power Snatch to Snatch Balance x 2
EMOM for 3 Minutes @ 75#
Squat Snatch x 2
EMOM for 3 Minutes @ 95#
Power Snatch to Snatch Balance
EMOM for 3 Minutes @ 115#
Squat Snatch
EMOM for 3 Minutes @ 115
WOD #1
As MRx (75# Snatch movements & 20″ Box Jumps)
Rounds=5+1 Power Snatch
WOD #2
As MRx (95# Snatch movements & 24″ Box Overs)
Rounds=4 + 2 Power Snatches
Power Snatch to Snatch Balance x 2
EMOM for 3 Minutes @ 95#
Squat Snatch x 2
EMOM for 3 Minutes @ 115#
Power Snatch to Snatch Balance
EMOM for 3 Minutes @ 135#
Squat Snatch
skipped it….
—
WODs. Rx’d
1) 5 Rounds
2) 4 rounds + 1 PS
Power Snatch to Snatch Balance x 2
EMOM for 3 Minutes @ 75#
Squat Snatch x 2
EMOM for 3 Minutes @ 95#
Power Snatch to Snatch Balance
EMOM for 3 Minutes @ 115#
Squat Snatch
EMOM for 3 Minutes @ 115, 135, 115
WOD #1
As Rx’d
Rounds=4
WOD #2
As Rx’d
Rounds=3
Strength:
95
125
145
WOD 1, 7 rounds
WOD 2, 5+3
Power snatch to snatch balance
85-85-85
Squat snatch x2
105-115-115
Power snatch to snatch balance
105-105-105
Squat snatch
125 failed 130×2 today..felt so heavy today
WOD rx’d
7rds+5 box jumps
6rds+1 hang squat snatch
Core development completed
Squat snatch up to 205 fx3
Wod rx
5min amrap =4+7 box jumps
3min amrap =5 rounds
Strength
115-115-115
135-135-155
155-155-185
175-205-205
Wod rx
1. 6 + 1 power snatch
2. 5 + 4 (1 box jump)
2 Power snatch to snatch balance @85
2 SS@95
Power snatch to snatch balance @95
SS@115
Wod rx
#1- 8 rounds + 2 box jumps
#2- 7 rounds + 2 power snatch
Snatch:
PS/SB 2,2,2 @ 95
SS 2,2,2 @ 95
1,1,1 @ 115
1,1,1 @ 115
WOD
Rx 3rds + 6
Rx 3rds + 1
PS/SB, 115 (3), 155 (3)
SS, 135 (3), 175 (1)
Strength:
115
135
135-155-165
185- then failed 205 x5
Wod rx’d
5+1
5
Power Snatch to Snatch Balance x 2
EMOM for 3 Minutes @ 95#
Squat Snatch x 2
EMOM for 3 Minutes @ 125#
Power Snatch to Snatch Balance
EMOM for 3 Minutes @ 135#
Squat Snatch
EMOM for 3 Minutes x 1@ 145#
—
Wod RX
1. 5 rds + 3 PS
2. 4 rds + 2 PS
Core
Cannon Crossfit in Houston, TX
1RM Front Squat:
135/225/255/275/290(failed twice)
21-15-9
Power Clean w/135#
Sit-ups
Time: 5:08
Third on leaderboard in both the strength and the WOD
Power Snatch to OHS x 2
EMOM for 3 Minutes @ 95#
Squat Snatch x 2
EMOM for 3 Minutes @ 95#
Power Snatch to OHS
EMOM for 3 Minutes @ 115#
Squat Snatch
EMOM for 3 Minutes @ 115#
WODs. Rx’d:
1) 5 rounds + 3
2) 5 rounds
Strength
PS + SB x2
85-85-85
SS x2
95-95-95
PS + SB
95-95-95
SS
100-100-100
WOD Rx weight but both with 20″ box step ups
5 rounds
5 rounds + 2 PS
Squat snatches are definitely a weakness.
Sets of 2 with 45#
Sets of 1 with 55#
WOD with 55#
3 rounds plus 3 power snatch (failed a couple squat snatches in there, so it slowed me down)
4 rounds
Snatches
115 2 power to 2 snatch balance
185 2 SS emom
185 1 power to 1 snatch balance
Failed 205 Stopped due to shoulder issue
Couldn’t do the workout
Emom
Power snatch to snatch balance 95#
Squat snatch 115#
Power snatch to snatch balance 135#
Squat snatch 145#
5min amrap w 75# & 24″ jump
5rds + 3 box jump
3min amrap w 95# & 30″ jump over
4rds + 2 jump overs