Friday 180525
For Time:
3rds
-33 Doubles
-11 Power Snatch 95/65 RX+ 115/75 MRX 75/55
REST 3min Add/wt
3rds
-15/13cal Row or A Bike
-9 Hang Power Snatch 115/75 RX+ 135/95 MRX 95/65
REST 1min
-33reps of GHD Sit-Ups or Weighted 15/10lbs Sit-ups (anchored) or T2B (athletes choice)
Post total time minus 4 minutes of rest to comments.
Tomorrow CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have an 8am and a 10am class. We have canceled the 9am and open gym to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!
CF Jenks will be CLOSED on Monday May 29th Memorial Day.
TnG Split Snatch: 3@135, 2@155, 0@185
Hang Split Snatch: 3@135, 2@155, 0@175
Power Snatch and Hang Squat Snatch
3PS@85
3HPS@905
2PS@105
2HPS@105
1PS@120
1HPS@120
WOD as rx’d with rowing and GHDs
4:00
5:01
1:39
14:40 – 4:00 = 10:40
***Hang Power Snatch
Strength
Hang Power snatch 3@155 2@205 1@230
Power snatch 3@135 2@185 1@220
WOD RX ghd
13:44
Great PIC ED!
Strength with Wod weight only, mixed in 5 strict pull-ups each rd
–
Mod
Did 11 back squats (75#) instead of dubs
With bike
10# plate with sit-ups
13:45 ish
50 ghd sit-ups
Strength e2mom power snatch, hang power snatch
3@115# ps
3@135# hps
2@145# ps
2@145# hps
1@145# ps
1@145# hps
WOD Rx. With double unders, row, and t2b
1: 7:13
2: 17:21 (7:08)
3: 20:25 (2:04)
Strength:
Power – 85, 95, 105
Hang – 85, 95, 95
WOD RX w rowing and GHDs
13:02-4:00=9:02
HPS up to 2@155
PS up to 1@165
WOD as prescribed except 7 cal AB for DU (15 cal row for part 2 and 15# weighted sit-up for part 3)
15:35 – 4:00 = 11:35 (3:20, 6:59, 1:16)
Strength:
PS – up to 185 (maybe 175, not sure)
HPS – up to 195
WOD rx (ttb)
12:19 – 4:00 = 8:19
WOD as Rx’d w/ TTB
13:58- 4= 9:58
Power snatch:
3@165
2@205
1@225(10lb Pr)
Hang power snatch:
3@185
2@215
1@245(10lb Pr)
Wod Rx+ w/rowing and Ghd:
3:37-6:37(rest)
12:31-13:31(rest)
14:48 (had to adjust Ghd)
14:48-4:00=10:48
At home wod with 20lb weight vest
1K row
50 pushups 50 situps 50 squats
1K row
40 of each
1K row
30 of each
1K row
20 of each
1k row
10 of each
Time=37:40
PS up to 57#
HPS up to 50#
WOD w/40#, 16 doubles and 16 singles each rd
Finished the two WODS at 16:53 at 17:53 got 3 regular sit ups at time cap
I finished 33 sit ups using hands
PS
1 up to 165#
HPS
1 up to 165#
——-
Wod w/ 95# both rounds.
13:12
Snatch
3 Pwr Snatch@105
3 Hang Pwr Snatch@105
2 Pwr Snatch@115
2 Hang Pwr Snatch@115
1 Pwr Snatch@125
1 Hang Pwr Snatch@125
WOD Rx w/anchored sit-up (10#)
14:05-4(rest) = 10:05