25
Feb
Sunday, February 26th
Heads Up! CrossFit SoBro is holding a CrossFit Striking Course in April. Definitely worth checking this one out if you have an interest in martial arts!
Oly Session
Tall snatch
3-3-3-3
High-hang snatch
3-3-3-3
Overhead squat
3-3-3-3
CrossFit Session
For time:
60 Abmat sit-ups
115/75-lb. squat clean thrusters, 21 reps
45 Abmat sit-ups
115/75-lb. squat clean thrusters, 15 reps
30 Abmat sit-ups
115/75-lb. squat clean thrusters, 9 reps
Post time to comments.
Those of you signed up for the Open, please log in and submit your scores (with tiebreak time if applicable- should be on your scorecard) and name the person who judged you (they do not need to be a part of the Open to be your judge). More details here: https://games.crossfit.com/help/article/19
Also, please add yourself to Team Metropolis on your Games profile before Monday!
You’ll find the option on your Competition Dashboard. You will need to sign in with your CrossFit ID if you aren’t logged into the site already. Click the Edit link next to Team (this should bring up a list of all teams associated with your affiliate). Choose Team Metropolis and then click Join.
Please ask a coach at the gym to help with any of these steps if this is your first time or need a refresher.
Modified Bropen 17.1 (subbed 30 push-ups for dips)
19:27
This sums up how my body feels today.
https://static01.nyt.com/images/2016/08/05/us/05onfire1_xp/05onfire1_xp-master768-v2.jpg
Eroc – I was considering doing 17.1 with you tomorrow but there isn’t a chance I’ll be ready for that. May the odds be ever in your favor in your mulligan attempt.
OLY
Tall Snatch Triples up to 50#
High High Snatch Triples up to 70#
OH Squat Triples up to 100#
17:33 sub 42, 30, 18 GHDs for sit ups
Oly
58/93
Wod
14:04 @63#
Oly
Tall snatch – 35,40,40,45
Hang snatch – 55,60,60,65
OHS – 75,90,95,105
~14:55 rx
Slow AF sit-ups; clusters in sets of 5s and 3s
Oly:
65/70/80/80
95/115/120/130
135/145/155/165
Wod:
15:28 (42/30/18 GHD’s – 21/15/9 clusters @ 115#)
Today’s Cluster WOD
10:38 Rx
Bropen 17.1
7:40, ow
OLY: TS 33/ HH 53/ OS 83
WOD 25+min @ 63
I get dizzy doing Overhead
Bropen 17.1:
7:56, subbed push-ups for ring dips
10 min on ass bike – 95 calories
14:24 @ 95
Bench 5s: increase 5 lbs til you can’t anymore
135-140-145-150-155-160
Squat doubles:
205-225-235-245-250-255
Made an attempt at Monday’s du wod and failed. It came out to be 250 du with 6 air squats Emom in 10:34
Rest day soon???
Open 17.1 WOD:
217 reps Rx, tiebreak 15:11 (knew i needed to be closer to 14:00 to finish)
was sick all week, got a cramp during the wod, and did my first ever DB snatch this weekend, but no excuses. would have loved to finish, but can’t be mad about this score. great job everyone- especially if this was your first ever open! so fun, right?? 😉
Fun doing it, but not leading to it! 🙂
You did awesome! ???????????????? Also I was a little worried that you were actually dying at one point, hope your cramp has gone away!
WOD: 12:25 @105
OLY:
Tall Snatch: 25-25-25-30
High Hang Snatch: all at #45
OH Squat: 55-65-75-85-85
Cluster WOD: 10:00rx….????
Clock broke during WOD. I think 10:00 min flat.
Accessory work:
Muscle-up ring transition from floor
10 Min EMOM 1 HSPU
3x20sec false grip hold
Press: 3×5 70,75,70
50 Push-ups with Fenway at the park 😉
[serious lacrosse ball mobility in the morning]
Open Gym
Back Squat 10s
85-115-115-115-85
For time:
42 ghd sit-ups
21 empty bar clusters
30 ghd sit-ups
15 empty bar clusters
18 ghd sit-ups
9 empty bar clusters
—6:55
12:[email protected] 63
Great one !
So sore. Lots of foam rolling, Advil and heating pad
13:46 @42
Pull-up progression
Ring plank holds 30 sec x 5
Lots of stretching!
Oly
65-85-90-95
95-105-115-125
135-145-155
Metcon
14:20 rx
Lots and lots of core work today considering…
Then watched Jo, Ada and Jason crush 17.1. Great job guys!
Yes- meant to write that-Johanna, Ada, and Jason killed it! ????????