Wed, Sept 13th and Thurs, Sept 14th

12
Sep

Wed, Sept 13th and Thurs, Sept 14th

Wednesday Oly

Power Clean + Hang Clean (knee) + Push Jerk
5 x (1+1+1)

Front Squat
3 x 5

Thursday CrossFit

Find a 1 rep max squat snatch

Then,
Complete as many rounds as possible in 10 minutes:
7 Box jumps (30”/24”)
7 Strict Pull-Ups

Post load and rounds completed to Comments.

44 Responses

  1. Matt

    Brosesh with Ron:

    Oly, skipped the jerk, shoulders are tired

    Power Clean + Hang Clean
    195-205-215-225(f)-225

    Front Squat
    185-195-205

    1. BAston

      OG

      Bench Press: worked up to 175# for 5 reps

      Power clean, hang power clean, 2 push jerks: worked up to 175#

      75 GHD’s

  2. Rekas

    OG

    PC+HC+PJ – 115,115,120,120,125 (-2#s for each cuz i forgot the onesies)

    FS: 100,100,115 slow and steady

    Extra peanut rolling, stretching, cats & cows…

  3. LaurenMargaret

    OLY

    Power Clean + Hang Clean (knee) + Push Jerk – 5 x (1+1+1)
    85-90-95-100-105

    Front Squat – 3 x 5
    85-95-105

  4. dtm

    3 Rounds FT
    30 Hang squat cleans w/ 35# dbs
    30 Push-ups
    12:25?
    I kept changing what I wanted to do for this workout and lost focus.

    L-Sits: 30/27/23/21/17

  5. JoJo

    OG AM
    “Holy Cannoli”
    Every 2 min for 8 RDs (16 min)185/115
    3 shoulder to overhead (push jerks)
    6 Hang power cleans
    9 Deadlifs
    Rx’d

  6. JoJo

    Accessory work:
    Snatch complex empty bar work
    20 min EMOM
    1 Pausing snatch pull+1 Squat Snatch+1 OHS
    3 pauses
    (ground, knee, pocket)

    Strict pull-ups
    5-5-5-5-5-5

  7. johanna

    Front Squats: 65(5)-85(5)-105(5)-115(5)-125(5)
    Oly: 1 power clean+1 hang clean+ 1 push jerk
    85-95-105-110-115

    Thursday’s wod:
    10 min AMRAP
    7 BJ @24″
    7 kipping pullups
    Score: 5+10

  8. Mickey

    Wed:
    Power Clean 12 min EMOM
    min 1-3: 185lb x 3 every min
    min 4-6: 195lb x 2 every min
    min 7-9: 205lb x 1 every min
    min 10-12: 215lb x 1 every min

    Tuesdays Wod: 15min amrap
    4 rounds + all push press and lunges + 8 t2b

    1. Mickey

      Thursday:
      Light power snatches letting my shoulder ease back Iinto it.
      10 min AMRAP:
      6+4
      38″ Box, 1 chain for pull-ups all unbroken

  9. dquat

    solbro chest/back sesh
    a. 100c assbike warmup 7:22
    b. shoulder/thoracic mob
    c1. build up to heavy 5rep bench
    (215,225,235,245,255,265)
    c2. 3×10 2pood kb bench
    c3. 3×10 50lb db pullover w/ hip drop
    d. 5×5 1.5pd weighted fat grip pullups
    tricky!

  10. dtm

    Strength:
    5 Rounds:
    12 Split Squats w/ 50# dbs (6 each leg)

    Metcon:
    150 sit-ups FT
    *10 air squats EMOM starting at :00
    7:44

  11. ERIC S.

    Snatch prep for today:
    Empty barbell warm up -18 reps
    3 reps of snatch Deadlift
    3 reps of Snatch high pulls from the top of knee (focus on elbows high and outside)
    3 reps of muscle snatch from top of the knee (focus on turn over)
    3 reps behind the neck snatch grip press (elbows down & active shoulders)
    3 reps snatch balance (fast feet)
    3 reps OHS (stability) pause 2 seconds at bottom
    Empty bar snatch complex – 1 hang power + 1 hang snatch +1 snatch

  12. Friends of the Trop:
    Due to unforseen circumstances (aka not enough interest) Mountain Man Camp has been indefinitely postponed (aka canceled)!

    Love and sloppy smooches,
    E

    PS. I still had more people at my inauguration than ever in the history of ever.

  13. Liz

    E – I’m still gonna show up.
    Snatch: 35-40-45-50-55-60-65-70 (PS, couldn’t get the full very well)
    Metcon: 6+9rx
    21-15-9 GHD & GHR 3:53

  14. chad

    Snatch up to 165 (ahhh 170 I’m coming for you!)
    10+12rx would never have pushed it that hard without Alejo next to me