Wednesday 181128
9min AMRAP:
-5 Power Snatch 95/65 RX+ 115/75 MRX 75/55
-7 Over Bar Burpees
-9 Hang Power Snatch
-11 Box Jumps 24/20″ RX+ 30/24 MRX 20/18
Post rounds and reps to comments.
Wednesday 181128
9min AMRAP:
-5 Power Snatch 95/65 RX+ 115/75 MRX 75/55
-7 Over Bar Burpees
-9 Hang Power Snatch
-11 Box Jumps 24/20″ RX+ 30/24 MRX 20/18
Post rounds and reps to comments.
Snatch strength:
3 PS; 3 HPS – used 95
2 PS; 2 HPS – used 115
1 PS; 1 HPS – used 135
1 PS; 1 HPS – used 135
*
WOD- used rx weights, modified box jumps to box step-ups
4 rounds + 3 power snatches
Got up to 95 In strength.
WOD Rx – 3 rounds + 2 Box Jumps
PS and HPS: up to 1@175 on each
WOD Rx’d:
4 + 8
Power Snatch: 3@135, 2@155, 1@165, 1@185, 0@195
Hang Power Snatch: 3@135, 2@155, 1@175, 0@195, 0@195
Modified WOD: Muscle Snatches w/95# & 30″ Box Jumps
2 rounds + 13 reps (1 Hang Muscle Snatch)
Klokov Press: 10@95, 10@95
Sotts Press/Seated Klokov Press: 10@45
Power Snatch: 3@135#, 2@165#, 1@185#, 1@205#
Hang Power Snatch: 3@135#, 2@165#, 1@185#, 1@205#
WOD RX+=3 plus 7 reps
Snatch
Worked up to 170
Wod RX
4+3 box jumps
165-165-185-185-205
Wod RX’D
5 rounds + 4 over bar burpee
Power 115#
Hang 105#
WOD RX: 5+1 power snatch
Snatch worked up to 185 power and hang
WOD Rx
4+21 (9 hps)
Strength 65-75-85-95
WOD rx
3 rounds + 9 HPS
PS & HPS – 3@55, 2@65, 1@70, 1@75
WOD – MRX 3 + 5 PS
Strength up to 165#
—
Wod RX
4rds even
—
Abs and Stretching
Garage
3 rds
10 PC @125
500 m row
8:33
Subbed cleans for snatch
Power clean 3-2-1-1 @ 85-95-105-115
Hang power clean 3-2-1-1 @ 85-95-105-115
WOD w/cleans @75#
3 rds + 3 power clean
Core
1 min high plank
1 min low plank
25 ghd sit ups
Power Snatches
3@85
2@95
1@115
1@125
Hang Power Snatches
3@95
2@105
1@115
1@125
WOD rx’d
5rds+5power snatches
8k row before class
41:19.3
Strength up to 110# (pr for both)
9min AMRAP
5 hang power snatches (65#)
100m row
7 rds + 1 snatch
3 tng ps at 115
3 hps at 115
2 ps at 135
2 hps at 135
1ps at 155
1 hps at 155
1 ps at 175. Squat
1 hps at 175 failed
Wod rx=3+3 hps
Strength: Power snatch & Hang Power snatch
Up to 135 on PS
Up to 115 on HPS
WOD Modified with 85lb
3 + 18
3 TnG Power Snatch@145#
3 Hang Power Snatch@155#
2 TnG Power Snatch@165#
1 Hang Power & 1 Hang Squat Snatch@175#
1 Squat Snatch@185#
1 Squat Snatch@195#
Had a few misses at 195#
WOD
As Rx’d
Rounds=5+6 Hang Power Snatch
Strength
Power Snatch
3@105
2@115
1@125
1@135
Hang Power Snatch
3@105
2@115
1@125
1@130
WOD Rx’d
4 rds + 2 box jumps
Tabata Abs
PS and HS
3 @ 115
2 @ 135
1 @ 145
1 @ 155 ( fail HS)
WOD # 75lbs
4 rds + 7 Burpees over bar
Snatch up to 145. Failed three attempts at 155.
WOD Rx. 3 rnds + 4 obb
PS up to 175
HPS up to 165
Wod 3 rds + 1 obb
Strength:
Super light: last singles, did 2 ea with 45#
WOD w/35# and 20″ step ups
2 rds + 8 step ups