Sunday, November 27th

26
Nov

Sunday, November 27th

Oly Session

Perform 7 repetitions of the following complex for load:
Snatch + Hang Snatch + Overhead Squat + Snatch Balance

Strength

Bench
1 – 1 – 1 – 1 – 1

Conditioning

3 rounds, each for time of:
100 single-unders
50 double-unders
25 triple-unders

Rest as needed between rounds.

Post time for each round to comments.

33 Responses

  1. JoJo

    OLY: enjoyed this complex
    Snatch + Hang Snatch + Overhead Squat + Snatch Balance

    55-57-60-60-60-62-65 (focused on form and speed)

    Accessory work:
    Hang snatch speed work: #35 10 min EMOM 3 hang snatch

    Squat position overhead work: #25 pound bar 5×3

    T2B 10 min EMOM 6 cycled T2b

  2. JoJo

    OLY: enjoyed this complex
    Snatch + Hang Snatch + Overhead Squat + Snatch Balance

    55-57-60-60-60-62-65 (focused on form and speed)

    Accessory work:
    Hang snatch speed work: #35 10 min EMOM 3 hang snatch

    Squat position overhead work: #25 pound bar 5×3

    T2B 10 min EMOM 6 cycled T2b

  3. JLee

    Bench 1RM – Up to 195 failed 200. Wish I had about 10 more lbs shoulder’s felt meh
    Conditioning – Best round was up to 48 DUs at the 4 min cap
    Assault Bike – 5 rounds of 1:30 on :30 off. Not sure what metric to look at, stayed over 20 mph. Legs hurt more than lungs.

  4. JLee

    Bench 1RM – Up to 195 failed 200. Wish I had about 10 more lbs shoulder’s felt meh
    Conditioning – Best round was up to 48 DUs at the 4 min cap
    Assault Bike – 5 rounds of 1:30 on :30 off. Not sure what metric to look at, stayed over 20 mph. Legs hurt more than lungs.

  5. cat

    Bench
    80(1) 85(1) 90(1) 95(f) 92(f)
    then max at 75 – 6

    100 singles
    50 du’s
    2:21, 1:48, 1:46

    triple under practice until 4 min

  6. cat

    Bench
    80(1) 85(1) 90(1) 95(f) 92(f)
    then max at 75 – 6

    100 singles
    50 du’s
    2:21, 1:48, 1:46

    triple under practice until 4 min

  7. BAston

    OG

    Press:
    10 @ 95
    8 @ 105
    3×10 @ 115
    10 @ 95

    Wod:

    21-15-9-15-21
    Cals assault bike
    Burpees
    Cals on rower
    21:29

    That sucked

  8. BAston

    OG

    Press:
    10 @ 95
    8 @ 105
    3×10 @ 115
    10 @ 95

    Wod:

    21-15-9-15-21
    Cals assault bike
    Burpees
    Cals on rower
    21:29

    That sucked

  9. sallys

    OG getting back in the game:
    3×5 front squat at 105. For some reason these make me go cross eyed.
    Today’s Oly complex up to 75, failed the gang snatch at 78

    Trying this FPP thing since clearly I don’t do enough pull ups…
    Started with second week day 2
    6 5 4 3 2 2

    Then FPP strict dips
    4 3 2 2

  10. sallys

    OG getting back in the game:
    3×5 front squat at 105. For some reason these make me go cross eyed.
    Today’s Oly complex up to 75, failed the gang snatch at 78

    Trying this FPP thing since clearly I don’t do enough pull ups…
    Started with second week day 2
    6 5 4 3 2 2

    Then FPP strict dips
    4 3 2 2

  11. Bulletproof Hips Warmup
    Arm Waiters Squat: 2 x 12 each arm @ moderate weight with 3 count pause at bottom,
    1 Arm Farmer Carry: 2 x 100M each arm @ 20 kg KB Rest 30 seconds between arms. (4 sets total – Did this walking up to Lexington and back down)

    Oly Complex:
    95-105-115-125-135-145 155 (got one snatch, then failed the hang snatch), then failed single 4x

    Cash out
    Behind the neck presses: 3×8 65#

  12. Bulletproof Hips Warmup
    Arm Waiters Squat: 2 x 12 each arm @ moderate weight with 3 count pause at bottom,
    1 Arm Farmer Carry: 2 x 100M each arm @ 20 kg KB Rest 30 seconds between arms. (4 sets total – Did this walking up to Lexington and back down)

    Oly Complex:
    95-105-115-125-135-145 155 (got one snatch, then failed the hang snatch), then failed single 4x

    Cash out
    Behind the neck presses: 3×8 65#

  13. J Cash

    5×5 lunges @155
    Weighted step ups and 16kg KB’s and
    Push press’s 5’s @ 135,155,175

    5×5 Hang Muscle cleans @145
    Some bi’s, tri’s, rear delt, bent over rows, and abs

  14. J Cash

    5×5 lunges @155
    Weighted step ups and 16kg KB’s and
    Push press’s 5’s @ 135,155,175

    5×5 Hang Muscle cleans @145
    Some bi’s, tri’s, rear delt, bent over rows, and abs

  15. Denise

    “Plankful” @ Back East Crossfit
    AMRAP 15
    40 Wall Ball @ 14#
    250m Row
    1 Minute plank hold

    I made it through 2 rounds + 40 WBs and the 250m row
    We also played tic tac toe for warm up. It involved sprinting.

  16. Denise

    “Plankful” @ Back East Crossfit
    AMRAP 15
    40 Wall Ball @ 14#
    250m Row
    1 Minute plank hold

    I made it through 2 rounds + 40 WBs and the 250m row
    We also played tic tac toe for warm up. It involved sprinting.