Monday, September 11, 2023

For time: 
21 Power snatch 95/65# Rx+115/80# MRX75/55#
15 Over the bar burpees
9 Squat snatch
Rest 2 minutes/make load adjustments
15 Power snatch 115/80# Rx+135/95# MRX95/65#
10 Over the bar burpees
5 Squat snatch
Rest 2 minutes/make load adjustments
9 Power snatch 135/95# Rx+155/105# MRX115/80#
6 Over the bar burpees
3 Squat snatch

30 thoughts on “Monday, September 11, 2023”

  1. EMOM for 3 mins: (All T&G)
    4 snatch+3 squat snatch @95
    2 min rest
    EMOM for 3 mins:
    3 snatch+2 squat snatch @115
    2 min rest
    EMOM for 3 mins:
    2 snatch+1 squat snatch @135

    Wod Rx’d
    12:23

    *all squat snatch T&G until last rep @135 (2/1)

  2. Strength
    With WOD loads:
    EMOM for 3 minutes:
    4 Power snatch + 3 Squat snatch@95#
    Rest 2 minutes/make load adjustments
    EMOM for 3 minutes:
    3 Power snatch + 2 Squat snatch@115#
    Rest 2 minutes/make load adjustments
    EMOM for 3 minutes:
    2 Power snatch + 1 Squat snatch@135#

    WOD
    As Rx’d
    1st round unbroken=2:17
    2nd round power snatch in 10-5, everything else unbroken=2:01 (6:18 on clock)
    3rd round power snatch in 6-3, everything else unbroken=1:32 (9:50 on clock)
    Total time: 9:50-4:00(rest)=5:50

  3. EMOM for 3 minutes:
    4 Power snatch + 3 Squat snatch@95#
    Rest 2 minutes/make load adjustments
    EMOM for 3 minutes:
    3 Power snatch + 2 Squat snatch@155
    Rest 2 minutes/make load adjustments
    EMOM for 3 minutes:
    2 Power snatch + 1 Squat snatch@185

    Wod RX’d
    11:31 – 4:00 7:31

  4. Strength EMOM for 3 minutes:
    4 Power snatch + 3 Squat snatch@55#
    3 Squat snatch @75# singles
    2 Squat snatch @95# singles

    WODMrx: 10:03

  5. Activator with Wod weight

    Wod RX
    First round 1:52
    Ended second at 5:55
    Finish at 9:29 – 4:00= 5:29

    The middle set of burpees had me close to death. Fun one!

  6. Activator – 75/95/105

    WOD with weights of 75/95/105
    First round: 3:25
    Ended Second at 9:26
    Finished at 15:26 – 4:00 = 11:26

    awesome job, kb! crushed it today! fun class – thx breck!

  7. Strength w/55, 65, 65

    WOD modified
    w/55# for all, standard jump & clap burpee, sub power cleans for squat snatch
    4:04
    3:05
    1:22
    Finished at 12:31

  8. Activator at WOD weights

    WOD Rx
    1) 2:04 (unbroken)
    2) 1:54 (PS 10/5 then unbroken)
    3) 1:17 (unbroken)
    9:15- 4(rest) = 5:15

    ABS

  9. Activator at WOD weights

    WOD Rx
    1) 6:00 (PS 8/7/6 then 3/3/3)
    2) 5:23 (singles)
    3) 3:04 (singles then unbroken)
    18:27 – 4:00 (rest) = 14:27

  10. Modified – wrist

    Activator w/Wod weights

    Wod w/25#-30#-35# DB / burpees jumping over line
    3:06
    2:48
    1:52
    11:46 – 4:00 = 7:46

  11. EMOM for 3 minutes:
    4 Power snatch + 3 Squat snatch@75
    Rest 2 minutes/make load adjustments
    EMOM for 3 minutes:
    3 Power snatch + 2 Squat snatch@105
    Rest 2 minutes/make load adjustments
    EMOM for 3 minutes:
    2 Power snatch + 1 Squat snatch@135-155-175

    Wod RX’d
    15:36

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