14
Oct
Sunday, October 15th
Oly WOD
2 Jerks Behind the Neck + 1 Jerk
1-1-1-1-1
Pause Back Squat
3-3-3-3-3
CrossFit WOD
Five rounds for time of:
Run 400 meters
20 Box Jumps, 30/24″
10 Strict Pull-Ups
Post time to comments.
Oly WOD
2 Jerks Behind the Neck + 1 Jerk
1-1-1-1-1
Pause Back Squat
3-3-3-3-3
CrossFit WOD
Five rounds for time of:
Run 400 meters
20 Box Jumps, 30/24″
10 Strict Pull-Ups
Post time to comments.
Oly with Johanna!
2 BTN Jerks + 1 Split Jerk
105-105-110-115-115
Pause Back Squat triples
115-120-125-125-130
15 Minute AMRAP
Max Air Squats
*10 push-ups EMOM starting at :00
417
Oly
2 BTN Jerks + 1 Split Jerk
93 – 98 – 103 – 108 – 113
3 Pause Back Squats
93 – 103 – 113 – 123 – 133
40 GHDs
10 min EMOM of 5 box push ups
Jerks: 195# (Failed 200# twice on the front split jerk)
BS: 185# across
WOD: 3 rounds of 400m row, 15 WB’s, 10 strict pull ups (12:52)
5 rounds 26:47
24″box
5 pull ups with small red band
Oly with Alice!
2 BTN Jerks + 1 Split Jerk
95-105-110-110-115
Pause Back Squat triples
115-125-135-145-155
Jerks: 165-175-175-185-200f (got 2 back jerks, failed jerk)
PBS: 225-235-245-255-265
WOD: 31:58rx
Wod:
24:45 rx
Pause back squat triples:
205-215-225-235-245
75 Yankee cals
Taking it easy on a tender tailbone:
5 rounds
5 strict press @ 125
10 strict pull-ups
30″ hollow hold
2 BTN jerks + 1 split jerk
90-95-100-105-110
Felt a little more comfortable with split jerks despite throwing the bar into my chin during warmup…
3 pause BS
120-120-125-125-130
~15 min of handstand practice
10 min EMOM of 6 box push ups with Kim!
29:37
Mat box 14″
5 strict pull ups.
Oly – Jerk 73/83/93/103/113
Back Squat 103/113/123/133/153 Oh that Pause (future ouchie!!)
WOD – Scaled 31:11 Matt add some height to my Box Jump
Oly
Jerk 205
BS 235
WOD 20:11
OG:
Behind the neck shoulder presses, worked up to 3 reps 125#
Every two minutes for 3 rounds
1 Power Snatch + 10 OHS
115#
Metcon
7 min AMRAP: rest 3 Min 5 Min AMRAP: rest 3 Min 3 Min Max Cal Assault Bike
7 32 kg KB swing 5 Strict Pull UP 46 Cals
7 Strict T2b 5 Burpees
5 + 9 5 rounds
Oly
Jerk complex – 165-175-185-195-205
Pause squats – 225-245-265-275-285
WOD – 23:57