3 Rounds for time of:
12 Alternating Split Snatches 115/80# Rx+135/95# MRX 95/65#
8 Bar MU’s Rx+Ring MU’s MRX C2B
400 Meter Run
3 Rounds for time of:
12 Alternating Split Snatches 115/80# Rx+135/95# MRX 95/65#
8 Bar MU’s Rx+Ring MU’s MRX C2B
400 Meter Run
Strength – split snatch 4 x 65, 75, 80, 85, 75
WOD – 75#, burpee C2B (1 BMU) – 17:11
Wod RX: 14:32
Strength 5X4
95,115,125,125,115
Split Snatch
E2:30MOM
All sets of 4 (alternating legs)
95/115/135/135/135
WOD
As Rx’d
All snatches in sets 8-4
MU’s unbroken
Time: 11:01
CrossFit Carolina Beach, Wilmington NC
Strength
B: Push Press (Find a heavy double over 6-8 sets)
2@95,115,135,155,185, 1@205(failed 2nd)
C: Metcon (5 Rounds for reps)
5 Rounds for max reps. Rest 2:30 b/w rounds
AMRAP 1
1 sled push down and back 90/45
Max Rep Devil’s Press 50/35
Wod Rx’d
6 DP’s each round. 30 total
Split Snatch
75,95,115,115,115
WOD (MRX,RX,RX+)
Split Snatch 95lbs
Mainly Bar MU’S, but also did some RMU’S
Biked
Time: 16:29
400m cool down run
GHD’S 101
10 EMOM for 10 minutes
11 in 10th for a total of 101
I didn’t know Coach Dan was a former Navy SEAL! Looking good brother!
Split Snatch
E2:30MOM – All sets of 4
Completed with light weight (up to 95#)
WOD: stayed light on split snatch (75#) – bar muscle ups RX’d
Time: 17:32
*Didn’t have any strength today. Multiple misses and lots of chicken winging on bar muscle ups.
Ha Ha. Head up & legs dragging underneath the water. Those guys would have rung the bell on me 1/2 hour into BUD/S.
Strength split snatch
4@65-75-85-90-95
Wod RX’d with 80# and bike
MU attempts with a fee C2B Zero completions. Need to get right elbow to flip over! Grrrrr
Frustrated with MU but loved the split snatch!
Split Snatch (stayed light per usual)
55-55-65-65
WOD Mrx’d
17:23
Fun class, Breck!
Strength
95-95-115-135(2)-95
WOD MRx
13:25
Split Snatch
E2:30MOM
All sets of 4 (alternating legs)
55/60/60/65/70
WOD
MRx
All snatches in sets of 5-4-3
C2B attempts – hit on 5 – had decent height, just wasn’t pulling hard enough into the bar
Time: 16:31
Split Snatch
4 tng @115-115-115-135-135
WOD rx – 19:22
Ripped w/ 4 BMU left, finished with burpee PU.
Was today’s WOD an old Games workout that Breck did?
Active rest day
Split snatch 4 ea @ 45-55-60-70-60
WOD w/45#, ring rows, rowing
11:54
1.5 mile run/walk intervals
Strength
Split Snatches – 95-95-115-135-135
—
Wod RX
19:30
That’s was tough and very humiliating!! Thanks Breck!!
Split snatch
35, 40,40, 45,40
WOD with 30#, 16 ring rows ea round,400m jogs
17:41
Split snatch
135-145-155-165-175
Wod RX+
18:15
Little Scorcher on this on fun Friday workout
Split snatches
4@ 65-75-80-85-95 (failed last rep)
wod as rxd
16:32
split snatches….ooof..
Strength w/power snatch
5×4 @95-105-115-110-125
WOD modified Rx+ (power snatch)
16:20
All snatches 7/5
All BMU 3/3/2
Pretty stoked on how the BMUs went today
KP summer abs