Wed, Jan 24th and Thurs, Jan 25th

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.

50 Responses

  1. Alice

    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

  2. LaurenMargaret

    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

  3. Lina

    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 ????

  4. dtm

    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.

  5. Liz

    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

  6. Joe

    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

  7. robseda

    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

  8. Rekas

    Wed – Hot yoga sesh with some trop ladies!

    Thursday WOD
    9:46 @ 165# RDL (from the rack)
    box jumps @ 20″ – these felt goooooood 🙂

  9. dtm

    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