12
Dec
Wed, Dec 13th and Thurs, Dec 14th
Wednesday Oly
Power Snatch
3-3-3-3
Hang Snatch
1-1-1-1
Snatch pull
3-3-3-3
Thursday CrossFit
For time, with a partner:
50 synchronized wallballs
50 bench press, 155/105
50 synchronized wallballs
50 power cleans, 155/105
Post time and partner to Comments.
Monday’s Squat 5’s
-215-225-235-235-235
Made up Tuesday
265 rx, compared to 305 last time… way worse on the OHS today, but pull-ups felt dope
305 was with 3 more minutes though, right?
Aww sweet thanks Joe!
Thursday solo:
50 wb, 25 bench, 50 wb, 25 clean @135
14:24
Accessory work:
8 bottom up press/ 8 curls ea arm
30 minute row (15 burpees every 5 minutes): 5,214m
Power snatch triples: 65-70-70-75
Hang snatch singles: 80-85-90-95
Snatch pull triples: 95-105-110-115-120
60-40-20 Hang Power Clean & Jerk w/ 50# DB
30-20-10 Burpees
17:45 URx
*HPC&J reps split evenly between arms
FS 10×[email protected]
500m row
40 squat
30 sit-ups
20 push-ups
6:29s
Mas
Nice work dude, first official workout!
Squats 5×5:
245-255-265-275-285. 50lbs off the last time we did this. That’s what yesterday’s wod did to my legs.
Annie: 7:42rx. Maybe PR.
Solo: 16:16
50 wallballs @ 10lb
25 bench press @ 35 lb
50 wallballs @ 10 lb
25 power clean @ 35 lb
partner workout with Patrick
—17:09 at 95# (rx for ^^)
bench – 3×4, 4×2
power cleans – TnG 5s
Partner work out with Galen
17:56
Jen: 10lb wb 65lb bench 70lb power clean
Hip is feeling better
Partnered with Elif – 18:44
Bench: 135# – started with 3 sets of 5 and deteriorated quickly to singles
Clean: 115# – sets of 5
Drop in @ CrossFit Los Altos
Split Jerks (2-2-2-2-2) @100
Metcon:
15 Min AMRAP
500 Row
20 Lunges
20 Box Jumps
3 Rounds + 521 (500 row + 20 lunges + 1 box jump)
6 Rounds
12 Bulgarian split squats w/ 50# DBs
45 second hollow hold
4 Rounds whilst cooking breakfast
10 bent over fly rows w/ 40# DBs
15 jump squats
.com
10:20rx
wed oly
PS (3)
95-95-105-115 (1 rep)
HS (1)
95-95-105-115
Snatch high pull(3)
115-115-125-125
13:48 with Ally
the best and patient partner
i did 10# WB, she did 14#
we both did 95# bench and PC
i think i did 23 bench and 26 PC
13:48 at 95#
thanks Johanna!
WED:
5K @ 7:53/mi
THU:
14:53min @ 125# bench and 105# clean
13:40 rx with efrain ????
30/33 14:10 with Dan
30 wallball (green one 4??6??lb)
11:59rx with LookinTooGood
Fun WOD! Who comes up with this stuff?
95/65 14:10 with Chisa 30 WallBall
16:46. 135lb bench press and 115 clean.
Probably resting tomorrow.