6min AMRAP:
-9 Hang Snatch 95/65 RX+ 115/75 MRX75/55
-6 OHS
-3 MUs (ring or bar)
Rest 3min Add or Lower Weight
6min AMRAP:
-6 Hang Snatch115/75 RX+135/95 MRX95/65
-12 Pistols or 24 Air Squats
-6 T2B
*Athletes choice on which 6min to start*
CFJ Holiday Schedule:
Monday, December 23rd- 6:30pm class is canceled
Tuesday, December 24th (Christmas Eve)- 8am and 9:30am (all other classes canceled)
Wednesday, December 25th (Christmas Day)- CFJ CLOSED
Thursday, December 26th- 6:00am, 8:00am and 10:00am (all other classes canceled) Friday, December 27th- Regular class schedule
7 sets of 5 hang power snatch. Chose lighter reps scheme: used 95#
*
WOD rxd except modification of MU to burpee C2B
1st AMRAP: HPS (115); air squats; T2B
– 3 rounds + 18 Air squats
2nd AMRAP: HPS (95); OHS; burpee C2B
– 3 rounds + 2 burpee C2B
Hang snatch- (did all squat snatch) 2 sets of 3@115, 2 sets of 2@135, 1@155, 1@165, 1@175
Wod-Rx
1) 115 HS w/ pistols- 4 rounds plus 7 reps
2) 95 HS- 2+15 reps. Mixture of ring and bar mu’s. Rings were giving me problems today.
Hang Power Snatch: 1@135, 1@155, 1@175, 1@185, 0@205, 0@205, 1@205, 1@225 (20# PR; 205 since 4/17/2019), 0@235, 0@235
WOD MRx:
1) 2 rounds + 14 reps (Hang Muscle Snatches & Ring MUs)
2) 2 rounds + 10 reps (Hang Muscle Snatches & Pistols)
HPS:
3’s @ 115
2@135
2@155
1’s @ 165-175-185(f)
WOD:
1st (burpee C2B): 3 rds + 3 OHS
2nd (air squats): 3 rds + 17 squats
Hang snatch 3-3-2-2-1-1-1 @ 45-55-60-70-75-85-95
1 – WOD 2 = 2 rds + 3 t2b
2 – WOD 1 = 2 rds + 2 burpee plu
Strength
7 rds of 3HPS (75#) and 8 cal bike
WOD MRX
3rds
3rds
Strength & Conditioning- a Nicole special…
-hang squat snatches
-burpees
-max dball over the shoulder (#100)
….tough
WOD MRx
1st WOD (air squats) – 4rds + 2
2nd WOD (C2B) – 4rds + 5
Thanks Nicole!!
Strength: Did Yesterday’s
6 PC@135 / 18 BP@135
4 PC@155 / 12 BP@185
2 PC@175 / 6 BP@205
1 PC@195 / 3BP@225
1 PC@195 / 3 BP@225
WOD Rx weight w/ OHL for OHS
1. 3 rounds + 9 HPS
2 3 rounds + 5 HPS
1. RMU, BMU, BMU
2. Air squats
Snatch 1@175
Wod RX
1. 3+6 OHS
2. 3+10 pistols
Hang snatch:
Up to 135#, failed 145# several times
WOD RX:
1 w/ ring MUs: 3
2 with pistols: 3+3
Strength up to 105
WOD RX
1. 75# and pistols: 3+8
2. 65# and BMU: 3+6
Strength
HS- Worked up to 1 @ 130# (PR) and then failed on 135#
WOD RX weight
1. 75#, pistols: 4 rounds even
2. 65#, 2 Bar MU and 3 fails in first round. Switched to burpee CTB for remainder of WOD: 2 + 16
Thanks Jamie and Sam for the snatch cheerleading!
Katie, I see a PR coming with that split snatch!
Hang squat snatch
3@135 3@165 2@185 2@185 1@205 1@215 1@225
Wod RX’D as written
1st amrap : 95lbs/Ring MU
5 rounds + 4 HPS
2nd amrap : 115/Pistols
5 Rounds
Fun workout today glad I got to go against the old bull today
Strength
Failed 135#
Wod rx with ring mu as written
3 rds + 1 mu
4 rds + 3 HS
HC up to 50#
WOD1 w/only 6 HC ea rd, 35# for HC and 15# OH squats, 3 burpees,3 jumping
pull ups ea rd
3 rds + 3 burpees
WOD 2 w/35a3 HC, air squats and knee raises
2 rds + 5 air squats
Hang squat snatch
3@135 3@165 2@185 2@185 1@205 Failed@215
WOD
As Rx’d
1: 95lbs/Ring MU=4 Rounds+2 MU
2: 115/Pistols=4 Rounds+1 HPS