10 Minute AMRAP of:
10 Overhead Squats 95/65# MRX75/55#
10 Pull-ups MRX Ring rows
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Wod RX: 10+4
Complex @ Wod weight
Up to 95
7
E3MOM: 5 sets of following complex:
1 PS+3 OHS+1 HSS
95/115/135/155/95
Wod Rx’d
10+1 OHS
*everything unbroken
E3MOM: 5 sets of following complex:
1 PS+3 OHS+1 HSS
65 then 95 for 4 sets
Wod 65#
1st round OHS after that all FS
10 GHD instead of pull-ups
10+1 FS
Strength
95,115,135,155,175
Wod RX
9
Strength – 115,115,115,125,135
WOD RX- 6 rounds
E3MOM: 5 sets of following complex:
1 SS+3 OHS+1 HSS
95/135/165/195/205#
Wod Rx’d
5+1 OHS
*everything unbroken
Paused on OHS, 3 sec pause on last rep for OHS for 4 rounds
Strength
1 Squat Snatch + 3 OHS + 1 Hang Squat Snatch
E3MOM
5 sets@135#
WOD
As Rx’d
Everything unbroken
Rounds=10+7 OHS
Strength:
Back Squat 5×5
315, 335, 355, 355, 315
Wod:
10 back squat @ 155#, 5 strict pull-ups
6 rounds
Strength
1 Squat Snatch + 3 OHS + 1 Hang Squat Snatch
E3MOM
5 sets @ 95, 115, 125, 135, 145#
WOD
As Rx’d
OHS unbroken
Rounds=10+1 OHS
Strength
1 power snatch + 6 OH lunges + 1 hang pwr snatch
35-45-45-45-55
WOD modified
10 hang power snatch 45#
10 ring rows
7 rds
Strength
95-95-115-135-155 failed 175
Wod (10 ohs + 10 rung rows)
6 + 10 ohs
Modified WOD …shoulder
Strength- small barbell with 10’s (35?)
WOD- 35lb power snatches from floor am ring rows- 8 rounds plus 3 snatches
5k run before CrossFit
Rehab shoulder. Strength complex with empty bar on 1:30
WOD empty bar OHS + 6 strict pull ups
7+14
Strength
1 Squat Snatch + 3 OHS + 1 Hang Squat Snatch
E3MOM
85/105/125/125/ failed 135 on the hang
WOD
As Rx
9 Rounds
Strength: Up to 145#
WOD (75#): 7+7*
*went light and stayed unbroken for all movements.
Strength
1 Squat Snatch + 3 OHS + 1 Hang Squat Snatch
E3MOM
Up to 155#
WOD RX
9+3 OHS
WOD RX’d
7 rounds + 1 OHS