4
Mar
Sunday, March 5th
Oly Session
Hang power snatch
5 x 2
Hang power clean + push jerk
5 x (2+2)
CrossFit Session
Part A
Complete as many ring dips as possible in 5 minutes.
Part B
Complete as many rounds as possible in 12 minutes of:
3 rope climbs
135/95-lb. push presses, 12 reps
50 double-unders
Post all results to Comments.
OLY
5×2 power snatch (from above the knee)
75-75-75-80-80
5×2 power clean + split jerk (from above the knee)
95-95-100-100-105
OLY
5×2 power snatch (from above the knee)
75-75-75-80-80
5×2 power clean + split jerk (from above the knee)
95-95-100-100-105
OLY
Power Snatch x2: 105-105-110-110-110
Power Clean x2 + Split Jerk x2: 155-160-165-165-165
WOD
Juuust about 3 rounds scaled to 110# PP and 25 double unders. Wound down the last 80 seconds cranking out dubs instead of getting back to the rope.
cash ouch – forgot to wear long socks or bring sleeves
oh ring dips – 23. Starting to string some together again. But mostly did holds in the last min
OLY
Power Snatch x2: 105-105-110-110-110
Power Clean x2 + Split Jerk x2: 155-160-165-165-165
WOD
Juuust about 3 rounds scaled to 110# PP and 25 double unders. Wound down the last 80 seconds cranking out dubs instead of getting back to the rope.
cash ouch – forgot to wear long socks or bring sleeves
oh ring dips – 23. Starting to string some together again. But mostly did holds in the last min
33 ring dips
2 rounds
and 2 rope climbs
33 ring dips
2 rounds
and 2 rope climbs
Ring dips – 19
WOD – 2 + 9 @ 135, did 15 DUs each round and did 1 rope climb(first rope climb ever) and the rest were rope pulls
Bropen – 2 + 42
10 min ass bike – 93 cal
Ring dips – 19
WOD – 2 + 9 @ 135, did 15 DUs each round and did 1 rope climb(first rope climb ever) and the rest were rope pulls
Bropen – 2 + 42
10 min ass bike – 93 cal
30 strict dips with one chain
(EMOM 8-7-6-5-4)
2+17 rx
Presses were heaaaavy after the dips
OG accessories:
5×8 bottom up kb press
Rotator cuff and surrrounding area band work:
3 different positions, pulling forward and back, 10-25 rep sets
30 strict dips with one chain
(EMOM 8-7-6-5-4)
2+17 rx
Presses were heaaaavy after the dips
OG accessories:
5×8 bottom up kb press
Rotator cuff and surrrounding area band work:
3 different positions, pulling forward and back, 10-25 rep sets
17.2
78
Tiebreaker 10:31
17.2
78
Tiebreaker 10:31
Yoke 10reps 62-82-102-112-122-132
2×30 Ghd, hip extensions
Yoke 10reps 62-82-102-112-122-132
2×30 Ghd, hip extensions
15 ring dips for time (9:18)
Ooof so sore! These hurt every rep
Power cleans for kicks (trips,dubs & heavy singles)
115
135
145
155
170 pr
170?! ????????????
Amazing!! Teach my your ways! ????
Keep up the great work!!
15 ring dips for time (9:18)
Ooof so sore! These hurt every rep
Power cleans for kicks (trips,dubs & heavy singles)
115
135
145
155
170 pr
170?! ????????????
Amazing!! Teach my your ways! ????
Keep up the great work!!
Bropen 17.2
12 min Amrap
2 rounds:
50 Romanian deads with 50lb dbs
16 elbow supported knees to elbows
8 25lb curl and press
2 rounds:
50 Romanian deads with 50lb dbs
16 strict pull-ups
8 25lb curl and press
2 rounds + 50 deads and 16 pull-ups
5 minute push-ups: 60, shoulder a little bit wonky but getting better
12 min amrap
3 legless rope climbs
18 strict press at 75lbs
50 dubs
– 3+10
Bropen 17.2
12 min Amrap
2 rounds:
50 Romanian deads with 50lb dbs
16 elbow supported knees to elbows
8 25lb curl and press
2 rounds:
50 Romanian deads with 50lb dbs
16 strict pull-ups
8 25lb curl and press
2 rounds + 50 deads and 16 pull-ups
5 minute push-ups: 60, shoulder a little bit wonky but getting better
12 min amrap
3 legless rope climbs
18 strict press at 75lbs
50 dubs
– 3+10
OG Split Jerk
115(5)-135(5)-155(3)-165(3)-185-195-205(f)-205
Wendler Bench 5’s
130(5)-150(5)-170(9)
Bench 5×[email protected] superset 5×3 Strict Muscle Ups (3-3-3-2/1-1/1/1)
5 RFT
50 Unbroken Dubs
20 Unbroken Wall Balls
11:01
OG Split Jerk
115(5)-135(5)-155(3)-165(3)-185-195-205(f)-205
Wendler Bench 5’s
130(5)-150(5)-170(9)
Bench 5×[email protected] superset 5×3 Strict Muscle Ups (3-3-3-2/1-1/1/1)
5 RFT
50 Unbroken Dubs
20 Unbroken Wall Balls
11:01
Cash in:
1000 m – 4:30
Bent over Rows w/ Barbell: 3 x 8 185#
Bropen 17.2
Bropen 17.2
12 min Amrap
2 rounds:
50 Romanian deads with 50lb dbs
16 elbow supported knees to elbows
8 25lb curl and press
2 rounds:
50 Romanian deads with 50lb dbs
16 strict pull-ups
8 25lb curl and press
3 Full Rounds
Cash out:
5 Rounds for Quality
10 Back Extenstions
10 GHDs
Cash in:
1000 m – 4:30
Bent over Rows w/ Barbell: 3 x 8 185#
Bropen 17.2
Bropen 17.2
12 min Amrap
2 rounds:
50 Romanian deads with 50lb dbs
16 elbow supported knees to elbows
8 25lb curl and press
2 rounds:
50 Romanian deads with 50lb dbs
16 strict pull-ups
8 25lb curl and press
3 Full Rounds
Cash out:
5 Rounds for Quality
10 Back Extenstions
10 GHDs
Ring push-ups in 5 mins: 34
WOD: 3+11 @53# prob could go a little heavier next time with PP. And first rope climb all the way up, yay!!
Back stretching
Pull-up progression
Ring planks yuck didn’t last long bc arms were toast
Ring push-ups in 5 mins: 34
WOD: 3+11 @53# prob could go a little heavier next time with PP. And first rope climb all the way up, yay!!
Back stretching
Pull-up progression
Ring planks yuck didn’t last long bc arms were toast
Oly
Snatches at 93#
Power cleans & Jerks 103×3, 108×2
Oly
Snatches at 93#
Power cleans & Jerks 103×3, 108×2
Wod 3 rounds + 1. I rope climp and 2 up from floor. 20 dubs. Improving slowly
Wod 3 rounds + 1. I rope climp and 2 up from floor. 20 dubs. Improving slowly
Hang Power Snatch x2 – [email protected]
Hang Power Clean & Push Jerk x2+2 – [email protected]
Hang Power Snatch x2 – [email protected]
Hang Power Clean & Push Jerk x2+2 – [email protected]