15
Feb
Tuesday, February 16th
WOD:
“DT”
Five rounds for time of:
12 Deadlifts, 155/105
9 Hang power cleans, 155/105
6 Push jerks, 155/105
Compare to 5/9/15. Post time to Comments.
WOD:
“DT”
Five rounds for time of:
12 Deadlifts, 155/105
9 Hang power cleans, 155/105
6 Push jerks, 155/105
Compare to 5/9/15. Post time to Comments.
We also did a partner DT here..
https://metropolisfit.com/friday-september-18th/#comments
Be careful walking around this morning, it’s real icy.
11:30 or 11:40
135
Sand in shoulders amongst other places
Someone show me how to push jerk
13:57 rx’d (1:51 PR from the last time we did this)
First round was miserable, I was ready to drop weight immediately.
Time for a rest day.
11:49 Rx, 37 second PR
Grip definitely failed, courage also failed, otherwise happy with my performance, all jerks unbroken
Last Solo DT: https://metropolisfit.com/saturday-khour-may-9/
which reminds me, once this weather turns around, it’s time for a pogo PR
9:53RX
10:[email protected]#
10# more and over a minute faster than last time. I’ll take it 🙂
3+15 @ 20 mins rx
Deadlifts= (6-5-1) x 4
Push Jerks= unbroken x 3
Hang power clean= ugly singles w/ multiple fails; definitely needs work
Crossfit Boynton Beach WOD – Tuesday – 02/16/16
For Time (On a continuous clock)
Buy In:
60 calorie row
then…
5 RFT:
12 t2b
16 pushups
20 duble unders (scale to 40 singles)
then…
Cash out:
20 power snatches; 135/95
15:11 rx
My favorite WOD [person] of all time. What did Bboy used to say about this WOD? I remember it being awesome and vulgar … but that’s no surprise …
10:43 rxd
First time Rx’ing!
13:33 ????
– mistakenly did the first two rounds of power cleans from the floor instead of hang pc
Cash out accessory work
– Some toes to rings
– muscle up progressions
– 3×10 :30 hollow holds/v-ups
9:35rx
Yes DT! Did this last week 8:29 rx’d. Down from 11 something before 🙂
10 min amrap
30 thrusters 95/65
15 pull-ups
25 thrusters 115/75
15 pull-ups
20 thrusters 135/95
15 pull-ups
15 thrusters 155/110
15 pull-ups
Amrap thrusters 175/120
120 reps (all thrusters @95 plus 15 pull-ups). Could def see them doing something like this in the open!
Bench press 5-5-5-5-5. 90,95,100,105,110
1 Snatch EMOM x15
73×2,78×2,83×2,88×2,93×2,98,103,108×3
4 rounds
1 min hollow hold
1 min freestanding handstand hold
1 min rest
10 rounds
:30 assault bike. 1:00 rest
95 calories total
Dee En Eff
2 Rounds Rx in 10 minutes, knot in my back, threw in the towel.
On the bright side after a few mental errors and single jerks I did more than 30 cleans so at least I did some work.
6:51
63#
Next time heavier
first day back after 2 week hiatus, good to be back at the trop.
10:40 at 125. Did first round rx and decided it wasn’t in the cards for me today.
8:26 @ 73
Rowing Workout B:
Short Intervals
2x(7×1’/1′)/5′
* In each set, follow this pacing:
* Pieces 1–2 @ 95% race pace [1:49.6]; actual – R1 1:44.4/ R2 1:45.5
* Pieces 3–5 @ race pace [1:48.9]; actual – R1 1:43.0/ R2 1:44.5
* Pieces 6–7 @ 100–105% race pace [1:47.?]; actual – R1 1:41.6/ R2 1:41.5
Then DT
RXed @ 11:47
Was going to only do 3 rounds after the rowing but Melissa convinced me to go for it. Push Jerks felt heavy. Feeling weak form all the rowing but something is paying off, perhaps pacing?
Rowing workout above with Ada
Then 8:[email protected] 68#
8:45 @ 85#
9:08 back in May when I thought I may have miscounted.
Next time up in weight if my wrists can handle it.
Fun with Katie, Erin and Dan!