14
Jan
Sunday, January 15th
Oly Session
Snatch
1 – 1 – 1 – 1 – 1
Clean & jerk
1 – 1 – 1 – 1 – 1
CrossFit Session
3 rounds for time of:
Row 50 calories
150 double-unders
50 walking lunges
Post time to comments.
Oly Session
Snatch
1 – 1 – 1 – 1 – 1
Clean & jerk
1 – 1 – 1 – 1 – 1
CrossFit Session
3 rounds for time of:
Row 50 calories
150 double-unders
50 walking lunges
Post time to comments.
Pre Church WOD
Snatch 95-115-125-135(f)-135-145-155-165(f)
11.4
10min AMRAP
60 bar facing burpees
30 OHS @ 120# (10-8-7-5)
10 Muscle Ups (3-3-1)
97 reps
2 min rest and max cal assault-22
Go Cowboys!
Oly
Snatch 70#
C+J 100# PR
Snatch: 155#
C+J: 190#
Snatch: 80# – PR!!! Finally!!
C&J: 108#
metcon 26:02 rx
could not for the life of me string dubs today
Can’t remember if it was 29:27 or 29:37…so 29:37 it is rxed. Started on the DUs and did last round on the assault bike.
First OLY in a long time
Snatch – 125# PR
Clean & Jerk – 165# PR The clean still feels pretty awk, but getting more comfortable “meeting the bar”. Jerk was pretty ez.
WOD
24 minutes and something. Scaled DUs to 3 minute time caps. Best round was in the high 30s. Still more fun than running.
33:39, 35 DUs each round
Modified Thursday:
5 Rounds FT
5 FS w/ 24kg dbs
30 snatches 24kg db
13:19 Ewwwww
Python Training:
Diamond push-ups and curls
Snatch: 100#
[90-95-100-105(F)-105(F)-95]
C&J: 115#
[100-105-105-110-115]
26:00 Rx
Amazing!!
Oly Snatch 68 / C&J 78
WOD Was all a blur of burpees never ending ????
OLY Sess
Snatch 65-70-72-72-75 (PR) with good from 🙂
Clean & Jerk
105-110-110-115-115 (high elbows YEAHA’)
WOD: 31:26 Rx. Trying to keep with Ada on rower on first RD, and she just took off. STRONG!!!
First time doing DU’s since my surgery (May 2016) I’ll let you know how my knee feels tomorrow.
I thought you weren’t allowed for a year!
WOD: 18:34 Rx
Back squat 5×3 @ 275
– superset w 6 strict t2b
Bar MU work: Did about 25-30, strung a few sets of 3 together
1 minute ass bike: 22 cals (that was horrible but I beat JCash)
Today’s wod with Matt: 17:46 2 rounds. I had enough.
Congratulations ????????
Split Jerks 205,215,225,235,245,255,265
Heavy “Grace”
@185
5:42 Rx’d
Split jerks
205-215-225-235-245(PR)-255(F)-250(PR)
Heavy “Grace” @185
9:27 rxd
Strict Press: 3 x 5 at 115
Superset x 3
Dumbbell press 25lbs each arm x10
lateral raise 10# plate x 10
behind the neck shoulder press x8
Today’s WOD:
24:42 RX
OG
15 min of double unders practice. Got up to 30 strung together. Still jumping too high!
heavy Grace @105
8:28
Then a 10min emom of 3 strict dips on the ghds. Had to break them up a few times 2&1
5 10″ holds in the rings for stability
A few ring arm extensions (in the push-up position) ps those are really hard
About 10 banded dips on the rings before my arms and shoulders gave out
@home goals: 5 sets of ME strict ring dips 5-4-3-2-2
so umm, met my second short term goal of 5 strict ring dips. =D
Nice Jo!