Wednesday 180307
13min Build Up AMRAP:
-25 Hang Power Snatch 75/55 RX+ 95/65 MRX 55/35 or DB Power Snatch 50/35 40/25
-25 Pull-Ups RX+ C2B
-20 Hang Power Snatch 95/65 RX+ 115/75 MRX 75/55 or DB DB Power Snatch 50/35 40/25
-20 Bar Facing Burpees
-15 Hang Power Snatch 115/75 RX+ 135/95 MRX 95/65 or DB DB Power Snatch 50/35 40/25
-15 Pull-Ups RX+ C2B
-10 Hang Power Snatch 135/95 RX+ 155/105 MRX 115/75 or DB Pwr Snatch 50/35 40/25
-10 Bar Facing Burpees
-5 Hang Power Snatch 155/105 RX+ 185/125 MRX 135/95 or DB Pwr Snatch 50/35 40/25
-5 Pull-Ups RX+ C2B
*DB Pwr Snatch are alternating arms*
Post rounds and reps or time to responses.
If anyone is interested or knows anyone interested in starting CrossFit, we are now offering a new schedule for our CrossFit 101! There will be a new CrossFit 101 series offered every week at 6:30pm on Monday, Tuesday, Wednesday and Thursday nights. Contact Nicole at info@crossfitjenks.com to get signed up or if you have any questions.
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
Strength – Hang Power Snatch
5-4-3-2-1 @ 55-60-65-70-75
WOD MRx
7 pull-ups into rd of 15’s
112 reps
HPS
75 (5) 95 (5), 115 (5),
135 (4), 155 (2), 165 (1)
RX
120 reps (finished the rounds of 15)
Strength-HPS-5/4/3/2/1
115/125/135/145/165
WOD Rx’d: 140 reps
Finished round of 10’s; couldn’t get the weight changed fast enough to get into the 5’s
Strength: Hang Power Snatch
5@135#
4@145#
3@165#
2@185#
1@205#
WOD Rx
Through round of 10s
**Screwed up and skipped 115# so my 15 were @135# and 10 were at 155#
Deadlifted one to the hang at 185# with 10 seconds to go but wanted no part of trying to snatch it
HPS
65-75-85-95-100
Wod rx’d
Finished 15 pull-ups w/ 30 seconds left and I couldn’t get one of the clips off. 120 reps
Strength HPS
5@135lbs
4@145lbs
3@155lbs
2@165lbs
1@185lbs
Wod rx with barbell
Time=3 hps at the 135lbs
Strength:
Dumbbell hang power snatch (both arms)
5@20
4@25
3@30
2@35
1@40
Extra set 1@45 (failed left arm)
Wod w/25# db, ring rows, db goblet squats for burpees
12:15
WOD as Rx’d w/ BB
Finished w/ 6 seconds to spare
Hang Power Snatch
5@85
4@105
3@115
2@125
1@135
1@140(failedx5 UGHHH SO CLOSE..would have been a PR) should have maybe just squatted it!
WOD rx’d w/ascending DB loads (35-40-45-50-55#)
10:52..not sure if I was supposed to start back over from top after completing it..just realized that
Once I got to the 50#DB seemed to slow way down..Sadly the last 5 DB’s @55# took me about a minute..have never gone that heavy on my left arm
Hang Power Snatch
5 @ 75
4 @ 95
3 @ 105
2 @ 115
1 @ 125
WOD – MRX except I started with 65# instead of 55# on my 25 reps of HPSn
Got through the 15 PLU’s – head wasn’t in it today 🙁
Great class!!
Shout out to my buddy Asad on working on those kipping PLU’s – you the man!
Hang Power Snatch
5@95
4@115
3@125
1@135
—
Wod. Rx’d w/ 50# DB
10:27
Hang Power Snatch:
5 @ 95
4 @ 115
3 @ 135
2 @ 165
1 @ 185 (Squat Snatch)
WOD as Rx: 6 Hang PS @ 135; 126 reps
Skipped strength but did some DB snatches
Wod rxd w/50#DB
9:16
HPS
155# x 2
170# F
Wod 50# DB
Finished 15s
Mtn bike at turkey x 45 mins
–
35 sit-ups
35 squats with 45 lb DBs
35 sit-ups
4:47
Strength
115-135-165-205-215
One miss at 205
Wod modified ghd for pull-ups (barbell)
9:56 – round 1 finish time
1round +24
Hang Power Snatch
5@135-4@155-3@165-2@175-1@185 failed 1 then got it. PR for HPS.
Wod rx w/ barbell
Made it through the 10s with :20 or so remaining. Left hand ripped on the 20 snatches, right hand ripped on the 15 snatches. Decided to call it quits and clean up the mess. Hands looked like I slaughtered a kitten .
Strength:
5@135
4@155
3@185
2@205
1@225
1@245f (tried to go for a pr after time cap)
Wod Rx w/barbell:
Didn’t note my time on the completion of 1 round!
1+5snatches (probably could’ve picked up the pace)
WOD scaled with 20# dumbbell and banded (2 bands) pull ups
1 round + 25 snatches
Recovery Focused ROM workout.
Alt single leg extensions
Alt single leg curls
Weighted walking lunges
Overhead press
Lat raises
Rear delt
Bis / tris
Village Crossfit Houston, TX
Strength: Front Squats
3@135
2@225
1@245
1@265
0@285
WOD: 21-Minute Alternating EMOM:
1) 15-cal Row
2) 12 Burpees
3) 4 Ring MUs
2 rounds in, I turned this into a 21-minute AMRAP:
Score: 5 rounds
WOD with 25# DB’s
Finished at 11:02. Forgot that I was supposed to start over if I finished in time. Ooops
Strength-Hang Power Snatch
5@85
4@95
3@105
2@115
1@125
1@130 (5# PR)
WOD Rx w/ 35# DB
10:20 then started over and got to 7 pull-ups
Tabata abs and 25 evil wheels
WOD w/ 50# DB’s:
9:39
@ 13:00 minutes: finished 2nd round of 25 pull-ups
HPS up to 105#
45#, 75#, 95# 2 HPS into the last round of five.
Hang Power Snatch
5@115#
4@135#
3@165#
2@175#
1@185#
WOD
As Rx’d with barbell
Time: 10:04 (only did one round)
Hang Power Snatch
5@115
4@135
3@165
2@195 (F 2nd REP)
1@205
1@215
Wod
As Rx’d with barbell
10:22
40 reps of the next round
HPS
5@ 95
4@ 115
3@ 125
2@ 135
1@ 145
Wod w/ db
40-45-50-55-55
made it through the 5 HPS right at time and just did the 5 PU after time