Sunday, January 22nd

21
Jan

Sunday, January 22nd

Oly Session

Snatch
1 – 1 – 1 – 1 – 1

Back Squat
3 – 3 – 3 – 3 – 3

CrossFit Session

Strength
5 Minute AMRAP
Strict Pull-Ups

Conditioning
Complete as many rounds as possible in 12 minutes of:
30 abmat sit-ups
10 left-arm overhead lunges
10 right-arm overhead lunges

Use a 24/16kg kettlebell for the lunges.

Post rounds completed to comments.

48 Responses

  1. johanna

    @home saturday night
    MU transitions, ring pulls, ring dip holds, etc with Chad’s instruction

    Sunday’s WOD: 4+35 Rx

  2. johanna

    @home saturday night
    MU transitions, ring pulls, ring dip holds, etc with Chad’s instruction

    Sunday’s WOD: 4+35 Rx

  3. JLee

    OLY

    Snatch – 115 – 120F – 120 – 125 – 125F lotta wobbles shouldn’t have skipped that OHS Wod
    Back Squat – 225 – 245 – 245 – 255 – 255 Sharing a rack with Emilio added 10# to my 3RM

    WOD

    Strict (dead hang) pull ups – 29 in 5 mins
    Core conditioning – 4 + 26 @ 20KGs hardest part was sit ups. specifically the butt burn.

  4. Rekas

    OLY
    Snatch – 65# across. Not feeling it…couldn’t find the “sweet spot”
    BS – 155, 160, 165, 170, 180 pr

    WOD
    30 banded strict pull-ups (some negatives and focused on keeping a tight core)

    5+15rx
    MONKEY BITES WERE BAD TODAY GUYS ????

    10×3 dips in the back (one set of 5 reps cuz JoJo made me) Thanks for the push friend!

  5. Rekas

    OLY
    Snatch – 65# across. Not feeling it…couldn’t find the “sweet spot”
    BS – 155, 160, 165, 170, 180 pr

    WOD
    30 banded strict pull-ups (some negatives and focused on keeping a tight core)

    5+15rx
    MONKEY BITES WERE BAD TODAY GUYS ????

    10×3 dips in the back (one set of 5 reps cuz JoJo made me) Thanks for the push friend!

  6. JoJo

    Oly
    Snatch
    55-60-65-65-65
    Back Squat
    155-155-155-155-160

    Sunday WOD
    Strict pull-ups
    5-5-5-3-4 thick chain 22
    6+37Rx

    Accessory work:
    With Rekas
    3×10 strict dips, low bar

  7. JoJo

    Oly
    Snatch
    55-60-65-65-65
    Back Squat
    155-155-155-155-160

    Sunday WOD
    Strict pull-ups
    5-5-5-3-4 thick chain 22
    6+37Rx

    Accessory work:
    With Rekas
    3×10 strict dips, low bar

  8. BAston

    Front Squats:
    5×5 – 155/165/175/185/195
    3×1 – 205/215/220 (heaviest I’ve gone in ages)

    40 ghd’s and some hand stand walks to round things out.

  9. BAston

    Front Squats:
    5×5 – 155/165/175/185/195
    3×1 – 205/215/220 (heaviest I’ve gone in ages)

    40 ghd’s and some hand stand walks to round things out.

  10. PlayGurlPattyG

    Banded pull ups did sets of 10 and 8 for those 5min
    4 + 27
    I was going to come back for open gym.
    But I am going for a run swing my arms pump some oxygen into my lats …
    Thanks Matt

  11. PlayGurlPattyG

    Banded pull ups did sets of 10 and 8 for those 5min
    4 + 27
    I was going to come back for open gym.
    But I am going for a run swing my arms pump some oxygen into my lats …
    Thanks Matt

  12. chad

    OG yesterday’s WOD
    12:02rx got a good push from EROC and was motivated at the 8 min mark when old man Santos said he was already done by then
    1min max cal-23
    A few muscle ups but my lats and chest are still sore from Friday

  13. chad

    OG yesterday’s WOD
    12:02rx got a good push from EROC and was motivated at the 8 min mark when old man Santos said he was already done by then
    1min max cal-23
    A few muscle ups but my lats and chest are still sore from Friday

  14. johanna

    OG:
    5 min max strict pullups: 19, i feel like superwoman

    Snatch: 53(3)-63(3)-73(2)-83(2)-93(2)
    singles: 98(f)-98-103(f)-103-105-108-110(fx3)
    trying to look up at the ceiling

    yesterday’s WOD;
    21-15-9 power cleans and burpee box jumps
    9:40 Rx, thanks to JCash and Sandy for yelling and cheering, made all the difference.

  15. After Chubby Cindy and Fhitting Room back to back, really struggling with upper body stiffness and soreness

    OG:
    4x 30 secs front squat hold, empty bar
    30 secs rest

    4×5 Tempo Front Squats 135#

    5 x 10 GHD back extensions with 25# bar

  16. After Chubby Cindy and Fhitting Room back to back, really struggling with upper body stiffness and soreness

    OG:
    4x 30 secs front squat hold, empty bar
    30 secs rest

    4×5 Tempo Front Squats 135#

    5 x 10 GHD back extensions with 25# bar

  17. Michele Adler

    Ring rows 5 mins 50. Think I have to go more parallel and get my feet closer to the wall to make it harder.
    5 + 3 15 lb walking lunges bc my right shoulder is ????????

  18. Michele Adler

    Ring rows 5 mins 50. Think I have to go more parallel and get my feet closer to the wall to make it harder.
    5 + 3 15 lb walking lunges bc my right shoulder is ????????