21
Oct
Sunday, October 22nd
Oly WOD
Snatch Pull + Snatch
1 – 1 – 1 – 1 – 1 – 1 – 1
Three Position Clean
1 – 1 – 1 – 1 – 1
CrossFit WOD
Complete as many rounds as possible in 15 minutes of:
50 second handstand hold
50-ft. broad jump
50-ft. lunge
Post rounds completed to comments.
Higher skill athletes should sub a 50ft hs walk for the hs hold today.
Cash-Out
On the minute for 10 minutes:
Toes to bar
Cfcc drop in
Plyos drills
Wod
8 min amrap 25# db
8 dB alt snatch
4 renegade row without push up
8 dB thruster
4 dB box jump (3 45# plates. And the fear is real!)
4 rounds. Kinda odd…
5 or 6 rounds Rx
Practicing free standing…against the wall.
Thanks for the handstand tips Matt!
Slow going on T2B when I can’t push off the floor. Progress hurts.
Main site 10/18/2017:
For time:
60 push-ups
50 dips
40 handstand push-ups
30 bench presses, 155 lb.
20 jerks, 155 lb.
10 push presses, 155 lb.
33:56 @ 135#
Going to feel this tomorrow.
Lazy Sunday:
1 Minute max push-ups every 3 minutes
Sorry attempts at L-sits between rounds
50-26-25-24-24
Same Wod as Brian at Crossfit Palm Beach, but did halfsies.
30 push-ups
25 ring dips
20 HSPU (1 mat)
15 bench (75#)
10 jerks (95#)
5 push press (95#)
15 min AMRAP (with hs walks) from today’s WOD
8 rounds + 20ft hs walk
Olympic Lifting
Snatch Pull + Snatch
95 – 100 – 105 – 110* – 115F – 115 (snatch attempt F) – 105F
Clean + Hang Clean + High Hang Clean
105 – 115 – 110 – 110 – 115
*complex PR
WOD
7 + 9ft (15-18ft HS walk per round)
Cash-Out:
10min EMOM: 10 T2B
(min. 8-10: 8/2 – 9/1 – 10)
super fun morning.
Front Squat Triples:
105-115-125-135-140
14 min EMOM
Min 1: 3 HSPUs to 1 abmat
Min 2: 5 T2B
Oly
Snatch pull + snatch + OHS
150
Clean + Hang Clean + High Hang Clean
205
Oly
3 snatch pulls + 1 muscle snatch
(55,55,65,65,65,65,65)
3 muscle cleans + 3 press
(35,45,55,65,70)
WOD
5 rounds modified w/freestanding handstands (first two rounds) and no broad jumps
T2B cash out
5,5,5,5,5,6,6,6,6,6 (55 total)
OLY
snatch pull + snatch
70-75-80F-65-65-70-75-80
3 position clean
95-100-105-110-115