16
Dec
Sunday, December 17th
Oly WOD
Clean and Jerk
1-1-1-1-1
Back Squat
3-3-3-3-3
CrossFit WOD
4 rounds:
Run 800m
Compare to 12/9/17.
Rest 3 minutes between rounds. Post all 4 times to Comments.
Oly WOD
Clean and Jerk
1-1-1-1-1
Back Squat
3-3-3-3-3
CrossFit WOD
4 rounds:
Run 800m
Compare to 12/9/17.
Rest 3 minutes between rounds. Post all 4 times to Comments.
Hokitika gorge + point Elizabeth hikes = 10ish? Km
Power Clean + Split Jerk
95 (2 SJ)- 100-105-110-115 (2SJ)
Box Squat Triples to a box (little black + 25#)
115-125-135-145-150
Cleans:
175-185-195-205-215 (pressed it out but don’t think I’ve ever jerked that so that’s good)
Squat 3’s
225-235-245-255-265(or)
Bulg split squats : 4×8
Underwear Diane
150 Thrusters w/ single DB 22.5/35#
Him: 6:05
Her: 7:52
Having short legs is a distinct advantage in this version.
Is no underwear still rx?
Oly
Clean & Jerk 100#
BS 95-100-105-115-120
4×800 = 27:05
4:26
4:40
4:26
4:27
1K row x 3
3:53.4
3:58.3
4:02.7
Oly C+J 93 BS 183
WOD 4x800m no break like 27min????
4×800 w Alejo
– timed my starts to give Alejo a head start equal to our previous time difference, made him a rabbit ????, oh boy that hurt
3:24, 3:10, 3:04, 2:56
C&J: 115-120-125-130-135
BS: 130-135-140-145-150
4x1k row
3:59.4
4:00.9
4:07.8
4:04.6
3:25
3:29
3:30
3:24
3:55
4:20
4:05
4:08
Back Squats
103-108-113-118-123
15 min amrap
30 cal row
20 box jump – 20 in
10 GHRs with red band
2+59
a) 10 rounds 30s on/90s off Row for cals
17 best, 16 worst
b) BS 3×5 205,215,225
Cash out:
10 min hspu, strict
– 35
OG Yesterday’s Wod w/JCash – 106rx
Paused Bench – 6×[email protected]
DL – 6×[email protected]
BS – 6×[email protected]
Paused Bench – 3×[email protected]
5 unbroken RFT – 6:10rx
30 dubs
3 Muscle Ups
3 [email protected]
Did yesterday’s holiday throwdown wod with Chad
Got 112 reps rxd
That one hurt
Go black ninjas
Daaamn nice man
Made up Oly in evening
C&J 95-105-105-110-110-115 (PR I think)
Squat felt like death: 95-115-115-125-135
4×800
23:46