23
Jan
Wed, Jan 24th and Thurs, Jan 25th
Wednesday Oly
Snatch Balance
3-3-3
Overhead Squat
3-3-3
Back Squat
3-3-3
Thursday CrossFit
21-15-9 reps for time of:
Deadlifts
Box jumps
Men: 315 lb., 30-in. box
Women: 205 lb., 24-in. box
Post time to comments.
OG Oly with Whit and Lauren
Snatch Balance 3s: 85-95-100
Overhead Squat 3s: 115-120-125
Back Squat 3s: 155-155-160(PR)
Accessory Work
Banded MU: 6×3
Made up Monday’s metcon
9 min amrap, 9 t2b, 9 burpees
– 9 rounds rx
Then 10 minute wall straddle hold
OG Oly w/Alice and Whit!
Snatch Balance (3’s): 60-65-70(failed last rep)
Overhead Squa (3’s)t: 65-70-75
Back Squat (3’s): 105-115-130
Pull-ups w/red band 5×5
Push-ups 5×5
Thursday WOD
9:29 @145 24″box
Red band pull-ups 5×3
Push-ups 5×3
Thursday’s WOD
10:22 rx
Saturday workout: “Fran”
21-15- and 9 reps, for time of:
Thruster, 95/65
Pull-ups
Time: 12:12 (5:30, 10:00, 12:12) RX ????
Lina Time: 8:35 @155 24″
Thursday 13:35 RX
damnnnnn
Nice job Katie!
Thanks guys! Thanks to Lina and Matt for pushing me through!
nice job! this one was pretty dang heavy
5 Rounds FT
30 lunges w/ 35# DBs
1 Minute Hollow Hold
14:30
First time using my lower body in 10 days, felt good.
Beach volleyball 1hr
Then pm hotel gym: All kgs, Smith machine
Snatch balance 3s: 30-35-37.5
Ohs 3s: 37.5-40-42.5
Bs 3s: 70-75-80-85
Rest day. lol
2.25mile interval run. 5min on 2min off for 30mins
4 rounds:
400m row
10 OHS @ 115
5 pull-ups.
14:34
Oly
125-135-145
150-160-170
235-245-255
Back squats were high bar and felt good
Hs walk practice: walked 2 mats and was very pumped
Nice work!
OG: kettlebell class did some serious work
Thursday wod: 10:51 @ 275
Strict ring muscle ups:
4 bodyweight
3 w/ 3 small chains
2 w/ 5 small chains
1 w/ 1 big chain
1 w/ 1 big 2 small
1 with 1 big 4 small
5 bodyweight
Then got inspired by joe to do some HS walk practice
OLY 73 SB/ 78 OH/ 133 BS
Thursday WOD:
10:45 @ 90lb / 16.5” box jumps
9:59 at 275
Whooooo doggy
Thursday WOD
16:42 – 25 reps at 175# / 20 reps at 165#
Thanks, 6am crew.
You go girl
Wed – Hot yoga sesh with some trop ladies!
Thursday WOD
9:46 @ 165# RDL (from the rack)
box jumps @ 20″ – these felt goooooood 🙂
Thursday Wod
8:45 at 255lb
Thursday YO!
11:20 at 125 el bees.
The box was almost my height but I was able to do the 30″ woot. woot.
7:25rx
back is fairly lit but stepdowns helped
7:40 @125 and 24″ box jump
3 Rounds, each for time:
10 single-arm hang clean and jerk, 50#DB, 5 each arm
15 push-ups
1 minute rest
4:04/5:06/5:58
***3 Rounds OF 3 ROUNDS!***
That’s like 20 rounds. Amazing.
11:56 @155 & 30″ box jump
21-15-9
Deadlift 102lb (46.2kg)
Box jump 24”
11:24
6:42rx
????
thurs: 10:10 at 185#
Wed: 3.4 mile run then hot yoga
Thurs metcon: 17:44 RX ooooooofta on those DL’s!
15:04 @205#
15” box
????
6:26 @ 125#
9:48 @ 235#
Then 1st bar muscle-up for fun
Thurs wod 11:[email protected] 113# 24″ nox jumps
6:05
65#
20″ box jumps
first painless deadlifts since… Thanksgiving?
Go Heavy they say !!
9:23 @163 #24
Did You Die!! Did you Die!!
No I didn’t!! Thanks Lizzie
8:06
133#
24
9:04 @ 115 lbs/24″
Trainer ride: 45 min of anaerobic threshold intervals ????
30 Spinbike intervals.
30 min