15
Jul
Sunday, July 16th
Heads up, Ada (2250), Rob (4600) and Mel (1703) are running the NYC Triathlon on Sunday! Go cheer them on if you have the time!
Oly WOD
Muscle Snatch
5-4-3-2-1
Hang Snatch
3-2-1-1-1
Squat
5-4-3-2-1
CrossFit WOD
3 rounds for time:
21 Cal Row
21 Deadlifts (155/105)
Cash Out:
Pendlay Row 3 x 10
Deficit Push ups 3 x 10
Post time and loads/depth to Comments.
Hi team!
We’re meeting at the Starbucks (96/Lex) at 9 to go cheer on the triathalon peeps. Get out of bed and come support your Trop fam! 🙂
Oly
Muscle Snatch – [email protected] [email protected] [email protected] [email protected] [email protected]
Hang Snatch – [email protected] [email protected] [email protected] [email protected](Fail) [email protected]
Back Squat – [email protected] [email protected] [email protected] [email protected] [email protected]
Oly
Muscle Snatch – [email protected] [email protected] [email protected] [email protected] [email protected]
Hang Snatch – [email protected] [email protected] [email protected] [email protected](Fail) [email protected]
Back Squat – [email protected] [email protected] [email protected] [email protected] [email protected]
OLY
Muscle Sn [email protected] [email protected] [email protected] [email protected] [email protected]
Hang Sn. [email protected] [email protected] [email protected] [email protected] failed 70
Back Sq. [email protected] [email protected] [email protected] [email protected] [email protected]
OLY
Muscle Sn [email protected] [email protected] [email protected] [email protected] [email protected]
Hang Sn. [email protected] [email protected] [email protected] [email protected] failed 70
Back Sq. [email protected] [email protected] [email protected] [email protected] [email protected]
OLY
Muscle Snatch: 65-75-86-90-95
Hang Snatch: 115-125-135-140-145 (PR)
BS: 185-205-225-245-265(f)
OLY
Muscle Snatch: 65-75-86-90-95
Hang Snatch: 115-125-135-140-145 (PR)
BS: 185-205-225-245-265(f)
6:50 RX
6:50 RX
EWOD
8 Rounds
400M Run
Rest 90 seconds
1:19
2:49-4:10 (1:21)
5:40-7:01 (1:21)
8:31-9:54 (1:23)
11:24-12:44 (1:20)
14:14-15:37 (1:23)
17:07-18:32 (1:25)
20:02- 21-27 (1:25)
Tight splits, rounds 7 and 8 felt like hell.
OLY
Muscle Snatch
37/47/52/57/59
Hang Snatch
52/62/67/67/69
Back Squats
105/115/125/135/140
WOD
8:28 RX
Pendalay Rows @ 53
Deficit Push-ups off 45 + 10 pound plate
great classes- thanks Matt!
Wod 8:09 @ 125
Wod 8:09 @ 125
9:30 Rx
Pendalay row @55-60
Deficit push ups on 35# plate and played around with deficit ring push ups ????
WOD
7:15 rx
Pendlay row: 65,75,75
Deficiet push-ups (on 35# plates): 3×10
Oly back squats I missed yesterday
(5,4,3,2,1)
155,165,175,185,195
Oly during OG
Muscle Snatches: 55×5, 65 x 4, 75 x 3, 85 x 2, 95(f), 95(f), 95
Snatch Balances: 65×5, 75×4, 85×3, 95×2, 100, 105(f), 105
Was not feeling the Squats- Stopped at 155×4
Some ankle & calf mobility PT work too!
Oly 58-73-148
WOD RX 10:11
WOD 10:09
Oly 58-73-148
WOD RX 10:11
WOD 10:09
WOD
7:55 rx
Pendlay row: 55-60-60
Deficit push-ups: 35# plates 3×10, then a set of 5 deficit on the rings
Muscle snatch: 58(5)-63(4)-68(3)-73(2)-78(1)-83(1)
Hang Power Snatch (did this as power, not squat!): 83(3)-88(2)-90(1)-93(1)-95(1)-98(1)-100(1)
Squat wave
165(3) 170(1)-165(3)-180(1)-165(3)-190(1)-165(3)-200(1)
3RFT: 21 cal row, 21 deadlifts (105#)
7:20 RX
Did yesterday’s wod with jon
34:33 rxd.
Haven’t ran that much in years!!
#deadlegs
Did oly yesterday.
Active rest today.
3 rounds nft
21 lazy cal row
21 def push-ups
Did oly yesterday.
Active rest today.
3 rounds nft
21 lazy cal row
21 def push-ups
OLY:
Muscle snatch: 40(5)-50(4)-60(3)-60(2)-60(1)
Hang snatch: 80(2)-85(1)-75(1)-75(1)-80(1)-85(1) Dealing with a little bit of timidness and fear with trusting my shoulder to catch the weight overhead.
Back squat: 120(5)-130(4)-140(3)-155(2)-165(1) 2# 1RM PR yipperie!!
WOD: 8:47 Rx
spicy hamstrings
pendlay row 60#
5 deficit pushups (singles) per round.
1 lap (lake central park)
5 push ups every minute for 10 minutes (unbroken)
1 lap (lake central park)
5 push ups every minute for 10 minutes (unbroken)
Oly workout
Muscle snatch-55
Hang snatch-65
1 rep squat-285