Thursday 180329
6min AMRAP:
-5 Power Snatch 115/75 RX+ 135/95 MRX 95/65
-4 OHS
-3 MUs (Bar) MRX 6 Dips
Rest 3min
4min AMRAP:
-4 Squat Snatch
-2 MUs (Ring) MRX 4 C2B
Post rounds and reps for each AMRAP to responses.
Photo Credit: Chrissy Harrison
OHS 5-4-3-2 @ 55-65-75-80
Sq Snatch 4-3-2-1-1 @ 35-45-50-55-65
WOD 1 w/55# & parallette dips
4 rds + 4 OHS
WOD 2 w/55# & C2B
3 rds even
Squat Snatch worked up to single @215
Ohs double @ 275
Wod RX +
A) 5 rds
B) 4 rds + 1 rep
WOW, this is an awesome pic of some Beautiful and STRONG CFJ Athletes. Way to rock sisters!
–
Added in back squats since I haven’t quite learned how to compensate with my paralysis and OHS and Squat Snatch.
Back Squat = 5-4-3-2 @ 135-185-235-265
OHS 5-4-3-2 @ 35-65-95-105
Sq Snatch 5-4-3-2 @ 35-65-95-105
–
WOD 1 = 5 Power Snatch – 4 OHS (95lbs) – 3 Strict C2B – 3 Strict Ring Dips
3rounds + 6reps
–
WOD 2 = 4 Squat Snatch (95lbs) – 2 Strict C2B – 2 Strict Ring Dips
3rounds even
–
Have I told you all that “I Love CrossFit!”
Strength: TnG Power Snatches
4@135
3@145
WOD (Heavily Scaled):
5 Power Snatches w/95
4 OHS w/ a big piece of bamboo
3 Bar MU’s
-Rest-
4 Power Snatches w/95
2 Ring MU’s
1) 4 rounds + 1 rep
2) 2 rounds
Strength up to 75#, worked on form
WOD 1 = 5 Power Snatch – 4 OHS (75lbs) – 6 Dips (Banded – red and orange)
4 rounds + 4 OHS
WOD 2 = 4 Squat Snatch (75lbs) – 4 C2B
3 rounds + 4 SS
OHS 5-4-3-2 @ 105-125-145-165
Sq Snatch 4-3-2-1-1 @105-115-125-135-145(deadlifted it ha! Wasn’t feeling that one today)
WOD rx’d+
5rds+1 power snatch
4rds+4 squat snatch
OHS/Squat snatch
5/4 – 115#
4/3 – 135#
3/2 – 145#
2/1 – 155#
6min amrap w 95# & bar mu
4rds + 2ohs
4min amrap rx
3rds
OHS – 115/145/165/195
SS – 115/135/145/165
—
Wod. Rx’d.
1) 4 rounds + 4 OHS
2) 4 rounds
—
Some Core
Abs Circle
Home WOD
20min EMOM
Alternating
35 dubs
200m row
OHS – 115/145/165/195 x 1 failed on second
SS – 115/135/145/165
—
Wod. Rx’d.
1) 4 rounds + 3 OHS
2) 3 Rounds
—
Some Core
Abs Circle
Garage
5 rds
10 cal, bike
10 DL, 165#
10 rower sit-ups
10 sit-ups
10 cal, row
14:50
OHS
135 (5), 165 (4), 185 (3), 205 (2)
SS (T&G)
115 (4), 135 (3), 155 (2), 175
RX (C2B/RD)
OHS
5@145, 4@165, 3@185, 2@235
SS
4@135, 3@155, 2@165, 1@185, 1@195
Wod rx
Amrap 1=5 even
Amrap 2=4 even
WOD then Strength
—
Wod. Rx’d.
1) 3 Rounds
2) 2 Rounds + 3 SS
OHS 135/135/145/155
SS. 115/135/145/155(f)
Some Core
Strength e2mom
5 overhead squat @ 135#
4 squat snatch @ 95#
4 ohs @ 145#
3 ss @ 105#
3 ohs @ 155#
2 ss @ 125#
2ohs @ 165#
1 ss @ 135#
WOD 1: 115#, 3c2b + 3 bar dips
3 rounds + 4ohs
WOD 2: 95#, 4c2b
3 rounds + 4 ss
50 ghd sit-ups
Wod’ rx’d
3 Rounds + 9 reps, 3 reps shy of 4 rounds
5 rounds + 5 reps, 1 shy of 6 rounds