Wed, April 5th and Thurs, April 6th

4
Apr

Wed, April 5th and Thurs, April 6th

Wednesday Oly

Muscle snatch
1-1-1-1-1
Snatch
1-1-1-1-1
Snatch balance
1-1-1-1-1

Thursday CrossFit

Front squat
3-3-3

Then, complete as many rounds as possible in 14 minutes of:
6 front squats 135/95
10 ring dips
500 m row

No racks today, all front squats from the ground.

Post loads and rounds completed to Comments.

0 Response

  1. Bucky

    Muscle Snatch
    95-75-80-85-90

    Power Snatch (Cause I decided to do the wrong workout)
    95-95-100-100-105

    Power Snatch Balance
    105-115-120-125-130

  2. Mike Wask

    Made up Mondays’s workout:

    Ohs:
    5-5-3-3-1-1-1

    95-115-125-135-145(F)-145-155

    Cals:
    Row-29
    Row-27
    Row-25
    Bike-21
    Total:102

    1. Mike Wask

      Also if anyone is around on Sunday I’ll be at Jack Russell’s on 2nd Ave celebrating my birthday/watching the Masters, all are welcome

  3. robseda

    Back squat 5×3 @ 275#
    No oly shoes- feeling all the feels
    Superset with strict hspu
    10-10-7-6-5
    Did 2 of the 800s
    3:11, 3:25

  4. BAston

    Back Squat 5×3 @ 225#

    “Jacked Jcash”
    3 rounds for time
    27 cal row
    21 bench press 135/95
    15 ghd sit-ups
    9 strict pull-ups
    Time: 16:30 (bench press was the limiting factor, I had to break it up a lot in the second 2 rounds)

  5. heidi_w

    Muscle Snatch Singles
    50 | 55 | 57 | 60 | 65

    Snatch Singles
    95 | 100F | 100F | 100F | 97F
    lots o’ failure on controlling the catch this morning. . . but the pulls were strong

    Snatch Balance Singles
    85 | 90 | 95 | 100 | 105

  6. Mickey K

    Sunday CrossFit make-up:
    “Nasty Girls”
    5:54
    OLY:
    Muscle Snatch 1-1-1-1-1
    75-85-95-105-105
    Snatch 1-1-1-1-1
    135-150-160-170(f)-170(f)-170…one xtra single
    Snatch Balance 1-1-1-1-1
    155-160-170-180-190(f)
    Great job to all the Ladies in the 7 A.M. Oly class

  7. Lina

    Muscle snatch: 53 pounds maximum (33,43,43,53,53)
    Snatch: 53 pounds maximum (53,53,53,53,53) disappointed!
    Snatch balance: 63 pounds maximum (53,58,58,63,63)

    Meh!

    Focus on balance and technique.

  8. Matt

    Muscle Snatch 75-85-95-95-95
    Snatch 155-165-175-175-175
    – skipped the balance, giving the shoulder some love

    Thursday’s Work
    Front Squat Triples from the Floor (aka clean + 2 fs)
    205-215-225

    Metcon, at 185 and substituting push-ups for dips
    4 + 6 FS + 10 PU + 200m
    – all about the transition times. 5 is possible.

    1. Matt

      Cash-Out: learn to love the bottom of the front squat
      With an empty bar, 3 holds in the bottom of the front squat. 2:00, 1:30, 1:30

  9. LaurenMargaret

    OLY:
    Muscle snatch 1-1-1-1-1
    45-50-55-55-60

    Snatch 1-1-1-1-1
    65-65-70-70(best rep of the day)-75 (not great)

    Snatch balance 1-1-1-1-1
    60-65-70-70(took 2 attempts)-75

    1. LaurenMargaret

      Thursday WOD:

      Front squat from the floor (3-3-3): 85-90-95

      AMRAP (6 front squat @75, 10 slight jump ring dip, 500m row)
      3+16

  10. Alice

    OG
    Back Squat 5×5
    —145# across, felt heavy today
    Snatch Pull 3s
    —105-110-110-115-115
    Weighted GHDs 4×20
    —10# wallball

    needed to give upper body/shoulders a day off.

  11. AllisonR

    “Nasty Girl” with Darcy

    3 rounds of 50 air squats, scaled MU to knee push ups 10 reps, and 10 HPC @65lb

    @11min-ish

    Could have pushed myself more and gone heavier with the HPC

  12. jmiz

    Crossfit Pac Elm in Dallas, TX

    Rear Elevated/Bulgarian Split Squat
    Build To An 8RM E/Leg @ 3010 Tempo; Rest 1-2 min between legs.

    Record weight. If different from right side to left side, put that in the notes.
    Scoring: Load – 1 pood per side

    To Knee/Regular Deadlift
    1 Deadlift to Knees + 1 Full Deadlift Single x 5 Reps x 3 Sets

    Rest 2 Min Between Sets
    Scoring: Load – 255#

    BulletProof Body
    C1. Banded Y’s x10-12×3 @ 30X0 Rest :30
    C2. Barbell Weight Hip Bridges x10-12×3 Rest :30
    C3. Standing Alternating Landmine Twists x10-12×3 Rest :30

    Record weight for hip bridges. In the notes put the band color for the Ys and any weight for land mines.
    Scoring: Load – the bar

    and if you got through that, l’chaim

  13. JYu

    OHS: 73(5)-83(5)-93(3)-103(3)-113(1)-123(1,PR!)

    3 to2 banded pull ups in between each set. Taking baby steps to get that pull up!

  14. Roberts

    Strict press
    73(3)-78(3)-83(1)-88(1)-93(1)-95(fail)
    I will try again when my shoulders are fresher

    Metcon NFT
    21 GHD
    21 kb swings
    21 GHD
    21 kb goblet squats
    21 GHD
    22 kb reverse lunge (11 each arm)
    21 GHD
    22 kb snatch (11 each arm)

    16 kg kb

  15. JoJo

    Muscle snatch
    40-45-55-60-65
    Snatch
    70-75-75-75-75
    Snatch balance
    63-68-73-73-73

    Accessory work: gymnastics
    10 min EMOM 5 pike HSPU’s
    6 min EMOM 1 handstand wall walk with
    4 shoulder taps

  16. johanna

    BTN Press 45(5)-55(5)-60(5)-65(5)
    Push Press 75(3)-85(3)-95(3)-100(3)

    Muscle Snatch up to 55
    Snatch singles at 95-100-105(fx3)
    Shoulders are toast!

    1-3 strict pullups thrown in between sets

  17. Michele Adler

    So I didn’t realize you’re supposed to start OHS from the bar…started from the bar and weirdly cleaned and jerked them . Did Monday’s WOD
    5-5-3-3-1-1-1
    35-45-50-55-60-60-65 probably PR
    RIght shoulder is weird and OH movements will make me nervous.
    Bike-Row-Row-Row
    15-15-16-16
    Total: 62 cals
    Pull up holds at the top 20 sec x 8
    Back stretches

  18. Chi

    Wed – 5K @ 27:12 outdoors
    Thu – 135# (125, 125, 135) front squats from the floor (clean)
    WOD 3+6 @ 105#

  19. Lina

    Front squat: (3 (83), 3 (83), 3(88)) from the floor

    14 min amrap:

    6 front squat 73 pounds from the floor.
    10 ring dips (negative)
    500m row.

    Total rounds: 3+9

  20. JLee

    Front Squats – 165(3)-175(3)-180(failed the clean 3 strikes i’m out)

    WOD: 3+2 Rx
    Got stuck on the dips starting round 2. Everything busto from Tuesday.

  21. robseda

    FS(3): 225-235-255(F couldn’t stand it up)-245
    All squat cleans

    Metcon: 4+4 rx @185#

    6am army growing ????

  22. Rich S

    135
    145
    155
    3 + 76 @ 135, scaled row to 200m, (rower crowding, and I don’t like rowing so no problem)

  23. Rekas

    FS: 127.5 (thanks Al), 130, 135 – these all felt solid minus the uneven bar 😛

    Metcon: 2+11 rx+ (115#)
    limiting factor – ring dips. I’M COMING FOR YOU RING DIPS.

  24. dquat

    mobs
    5 min Assbike – Moderate but conversation pace
    +
    A. 3 sets:
    SA Ring Hang w/ Feet assisted: 30 sec/side w/ Deep breathes
    Reverse Plank Hold w/ Feet in Rings: 10 sec hold + 10 sec @ end range
    Stall Bar Shoulder Flexion: 30 sec stretch + 10 sec contract + 30 sec stretch
    +
    B. EMOM x 6:
    Min 1 – 30 sec Lateral Duck Walk (15sec left,15 right)
    Min 2 – 30 sec Ostrich Walk
    Min 3 – 30 sec Bottom of OHS Hold w/ Barbell w/ deep breathes
    +
    C. Bretzel Stretch: 45 sec/side x 3 sets
    +
    D. SA OH KB Walking Lunges: 10 steps/side x 3 sets; rest 2 min b/t sets
    +
    3 sets:
    E1. Wide Grip Hanging L-Tuck Hold: AMSAP (flexing only at hip, not rounding lower back)
    Rest 1 min
    E2. KB Goblet Squat @ 3333: 8 reps – focusing on good stretch in hips & ankles
    Rest 2 min

  25. AllisonR

    FS: 85-90-95 (got one @95lb)
    AMRAP: 3+2 @75lb

    Thank you guys for the kickass award!!!!! You all are great people 🙂

  26. Melanie

    113-118-123(FonClean)-118
    Should have had 123 womp

    2+218M on row
    95lbs
    ring dips w/ feet on box

  27. Roberts

    Snatch from the high hang – worked up to 83#
    Lots of ugly snatches

    Front squats: Shoulders are dead from the last few days so only worked up to 98 to save myself for the wod

    Wod
    2+301 meter row rx

  28. JoJo

    Front squat
    3-3-3 all from floor
    125, 130, 140

    WOD: Rx
    4+16+100meters
    (needed 400meters left to get lucky 5)

    Accessory work: gymnastics
    Muscle-up development
    Strength: 3×5 strict high ring pull-ups to boobs
    3×20 sec false grip hold

  29. ERIC S.

    Front squats from the floor
    245, 255, 265, 275, 285, 295

    Snatch hang singles 145,155,165,170,175

    Wod @185
    6 FS, 10 dips, 500m row
    5 Rx’d

  30. Liz

    Wednesday: 10’row, 3x 250m row/10 box dips/10 ring rows
    Thursday:
    yoke bar 142-152-162 (PR?)
    metcon 4+89meters

  31. johanna

    FS from the ground 125-135 (f the clean 2 times before hitting it)- 135
    i miss knowing how to clean 🙁

    WOD: 2+15 Rx+ (115#)
    i have not been doing my dips… total disaster in the 3rd round, failed the last rep 4 times LOL

    i’m so sick of this winter and getting sick… HELLO SPRING!!

  32. Michele Adler

    Subbed Hang Power Cleans for FSs bc my knees need a brace or something. Maybe a replacement.
    HPC 63-73-78 couldn’t get 3 reps in a row
    WOD: 3+16+444 m @ 63# HPCs, so close!

  33. Gracie Lyman

    Kong xfit, sono, CT

    Back squat
    85(6)-105(4)-125(2)-130(2)-135(1)PR

    WOD 12:53 rx
    40 WB @14
    400 m run
    40 burpees
    400 m run
    40 WB
    400 m run