Monday 181029
“KetlleBell Killed the CrossFit Star” by DB
For Time:
– 13 KBS 55/35 RX+ 70/55
– 1 Goblet Squat 55/35 RX+ 70/55
– 12 KBS
– 2 Goblet Squats
– 11 KBS
-3 Goblet Squats
-Continue pattern until 1 KBS and 13 Goblet Squats
Post time to responses.
Compare to July 19, 2017.
Snatch strength
Twos @ 95#
Ones @ 115#
One squat snatch @ 135
LBS Killed the CrossFit Pretender
Rxd
Time capped at 2 swings in the 2/12
Stayed light for lower back
Power Snatch: 2@95, 2@115, 2@135, 1@155
Hang Power Snatch: 2@135, 1@155
Pause Snatch (5-sec below knee): 1@155, 1@155, 1@155
Modified WOD: Strict Scarecrow High Pulls & Klokov Presses w/45#
10:30
400m SkiErg
Strength – worked cleans and front squats due to shoulder issue
2 PC-2FS @65
2 Sq cln @65
2 HPC-2 FS @75
2 Sq cln @75
1 PC-1FS @85
1 Sq cln @ 85
1 HPC-1FS @ 95
1 Sq cln @ 105
1 Sq cln @ 115
WOD w/25# = 8:21 (PR by 1:11)
Strength
2@65
1@70
2@75
1@80
2@85
1@90
1@92
2@95
Wod rx
7:32 I underestimated this one
7:17 unbroken w/30#
2 PS – 2 OHS @ 135#
2 SS @ 135#
2 HPS – 2 SB @ 155#
2 SS @ 155#
1 PS – 1 OHS @ 185#
1 SS @ 185#
1 HPS – 1 SB @ 185# (somehow fell backwards on SB)
1 SS @ 205 (missed 3 times. . . hit the fourth one)
WOD RX’d
7:49
2PS to 2OHS@135
2SS@135
2HPS to 2SB@135
2SS@165
1PS to 1OHS@165
1SS@185
1HPS to 1SB@165
1SS@185
1SS@185
No misses stayed lighter to work form and consistency
Wod RX’D
5:22
All unbroken
Last year was 7:40
WOD Rx (home gym)
7:43
last 3 sets of goblets were burners for sure
PR by :29
OHS with sets of 3@35
WOD Rx’d+
10:54
WOD RX: 8:16
Stayed relatively light during strength: 75# and 95#
WOD w/ 45# KB:
9:46
Thanks for the jams, Breck!
Strength: 65#
WOD w/ 45# KB:
13:04
75 ghd sit-ups
Strength: 2’s @115#, 1’s @135#
WOD Rx. 12:27
Last year: 16:36
PR by 4:09
Snatch
115,155
Wod RX
6:55
Strength
-65 lbs for all
WOD
-8:41 35 lb KB
Snatch complexes: used 95# for sets of 2; 135# for sets of 1
*
WOD rxd: 8:54
SS up to 175
Wod w/ 96#
Through 10 squats at 16:00
Clean
2@135-185-205
1@225-245-255(fx3)
Chain Squat
2@245-275-300-315-335
Strength
Ended with squat snatch: 165, 175(fx2)
Fun strength session…
—
Wod. Rx’d
8:46 (pr by 2:23)
2PS to 2OHS@95
2SS@105
2HPS to 2SB@105
2SS@115
1PS to 1OHS@115
1SS@125
1HPS to 1SB@125
1SS@135(f)
1SS@135
Wod RX’D
8:43
LBS took over toward the end…
1 mile run
7:48
Wod 35lbs
Time=9:21. LBS!
Wod w/20#
12:54
Tied last year’s time
Strength
-65 lbs for all
WOD
-8:41 (35 lb)
Strength:
Worked up to 115lb
Wod: modified – same reps with hang power snatch and overhead squat at 75lb
Time = 15:44
2 Power Snatch + 2 OHS=95#
2 Squat Snatch=115#
2 Hang Power Snatch + 2 Snatch Balance=115#
2 Squat Snatch=165#
1 Power Snatch + 1 OHS=165#
1 Squat Snatch=185#
1 Hang Squat Snatch + 1 Snatch Balance=185#
1 Squat Snatch=205#
1 Squat Snatch=225#(failed)
WOD
As Rx’d
Time: 8:15
Strength
Ended with squat snatch: 165, 175 (failed)
—
Wod. Rx’d
9:13
Great Job Breck and Shawn!
Snatch Work
2PS to 2OHS 85#
2SS 85#
2HPS to 2SB 95#
2SS 95#
1PS to 1OHS 105#
1SS 105#
1HPS to 1SB 115#
1SS 115#
1SS 125#
Snatches felt good today
WOD Rx
7:13 (11:40 in 2017)
Abs