4 RFT: (20min cap)
-6 Power Snatch 135/95 RX+155/105 MRX 115/75
-3 OHS
-9 Box Jumps 24/20 RX+ 30/24 MRX 20/18″
1min Rest / Reduce Wt.
3 RFT:
-3 Pwr Snatch 115/75 RX+135/95 MRX115/75
-3 Hang Squat Snatch
-30 Doubles
2min Rest / Reduce Wt.
2 RFT:
-10 Sqt Snatch 95/65 RX+115/75 MRX 75/55
-400m Run OR 120m Sled Push 55lb/35lbs RX+ 75/55lbs MRX 45/25lbs
Post time to comments.
2’s….. 65, 75lbs
1’s…..75, 85lbs
WOD
1st 8:11 @ 85lbs
2nd 14:07 @ 75lbs (20 skier jumps)
3rd 1 round only @ 65lbs & 60m sled
Strength-worked up to 155
WOD Rx’d:
Left on last 400m run at 17:48; clock hit 20:00 before I made it back.
Strength – worked up to 135
WOD – MRX’d with sled push
5:18
9:54
*18:47
Strength
E2MOM
2 Power Sntach + 2 Hang Squat Snatch@95#
2 Squat Snatch@115#
2 PS + 2 HSS@135#
2 SS@155#
1 PS + 1 HSS@165#
1 SS@185#
1 PS + 1 HSS@175#
Failed multiple SS@195#
WOD
As Rx’d
With Sled Push for 1st round and 400 meter run for 2nd round of final WOD.
1: 4:05
2: 2:52
3: 7:59
Total time=17:56-3:00(rest)=14:56
Squat snatch
1@165
Wod rx with run
1. 5:17
2. 2:54
3. 6:01
Total 17:12-3:00=14:12
Strength:2
Power Sntach + 2 Hang Squat Snatch@95#
2 Squat Snatch@115#
2 PS + 2 HSS@135#
2 SS@135#
1 PS + 1 HSS@165#
1 SS@165#
1 PS + 1 HSS@185#
1 SS@205#
1 SS@225#
no misses
WOD rx (running)
18:13 – 3:00 = 15:13 probably the slowest 400s ive ever done, major lbs
Dropped in at Crossfit Live Oak (Houston)
Strength: Floor Bench Press
3 sets of 8 – #95 (very awkward)
WOD:
5min AMRAP
6 devil’s press (25# dumbbells)
12 dumbell step-ups (25#)
2rds + 1 step-up
Rest 3 min
5min AMRAP
6 T2B
12 OH Kettbell Alt Lunges (#35)
3 + 5T2B
*devil’s press is having dumbbells and its like doing a burpee with them, instead of jumping at the top, you swing the dumbbells overhead like your snatching or jerking them – sucked
All Squat Snatches..meet next weekend!
Worked up to 135 and stayed there to work on technique!
WOD rx’d w/running
5:27
2:38
5:59
Total time=17:04-3:00=14:04
2 PS – 2 HSS@135
2 SS@155
2PS – 2 HSS@155
2 SS@165
1 PS – 1HSS@175
1 SS@185
1 PS – 1HSS@185
1 SS@200 1 SS@215
1 SS@225
1 SS@235 (10lbPR)
Wod RX’D W/1K assault bike
3:45
3:56
5:17
Total Time 15:58-3:00=12:58
Wod as RX’ed except rowed instead of running. I also forgot to take 10# off on the last round so I did 75# for the 20 squat snatches. 18:46 total, 15:46 without the breaks
Drop in
Worked up to 155 squat snatch
WOD RX 20:00 coming in the door!
20:00-3:00= 17 mins
Thanks for a great workout
Strength up to 120 then worked technique.
Wod rxd
Time capped, finished 150m run.
Strength
95-115-115-125-125-135-135-145-155
—
Wod. MRx
17:30 – 3 = 14:30
RX, finished first of two rounds of 95# SS and 400m Run, before 20 minute time cap.
SS, 175