16
Aug
Wednesday, August 17th
Strength
Deadlift
3-3-3-3
Conditioning
Complete as many rounds as possible in 7 minutes of:
25 double-unders
5 burpee bar muscle-ups
Jump to a bar beyond your reach.
Post all loads and rounds completed to Comments.
Oly Session
Snatch
20 Minute EMOM
186 rx
Thanks for the push Elena
pushed you straight into tomorrow’s WOD 🙂
It’s hot. It’s humid.
Solution?
Lisa and I are going to the beach this Saturday! Wod at 8:30, Train at 10:45!
Everyone’s invited!
Subbed Monday’s front squats for deads this morning:
6+2 rx’d (bodyweight: 177 lbs this morning – yes, I used the 1lb plates and Rob made fun of me).
Wod: 1 + 27 rx’d (very frustrating, MU’s weren’t there at all today).
DL up to 285 – easing back(x2) into it
5+3 rx
Snatch up to 145
Tabata hollows
Baston I fully support the 1 pounders for honesty
315
3+14 rx
355 (PR, Old 1RM was 345)
5+25 Rx
Cash-Outs
bicep curls
10 min EMOM alternating
6 C2B chinz w/ chainz (1)
20 GHD Sit-Ups
I told Mel I would snatch, but my wrist really wouldn’t have it
Snatch Pull 3’s on the Minute
95-125-125-145-145-165-165-175-175-185-185-185×7
DL 173-178-183-193
3 rounds w burpee pull ups
Snatch
63(2)-68(2)-73(2)-78(2)-83(2)-88(2)-93(2)-98(3)-103F-103-103F-103(extra to finish on a win)
Snatch DL
103(3)-113(3)-123(3)-133(3)
Metcon: 4+16 w/ burpee pull-ups
Last round of pull-ups w/ a swing
DL 235/255/275/280, I wrote 285 on the white board by mistake, I was wrong. Can someone change it to 280 please?
1+28 Rx
About 30 min or erging
245-265-285-300
6 Rnds
Deads: 275-275-285-295
1+25 Rx
Biceps curl madness with Matt and Chad
60 GHDs
Heaviest I’ve picked up for reps in a while and my back felt good. I wasn’t going to do the WOD Rx but YOLO and my biceps are bigger than Jon’s after that cash-out.
Wendler Press because I did DL yesterday 85(5)-95(5)-105(5) 5×[email protected]
5+25 Rx
bicep curls with Matt and DTM = forearm burn after Matt said we can’t put the barbell down
Press instead of DL 65-70-75-80
WOD: 5+27 with burpee pullups even though I started with C2B but those fell apart very quickly
@295
5 rounds w burpee + box jump + muscle up
3’s deadlifts
325-345-355-375
Metcon:
3+26 rxd
Snatch: 52# throughout
Smolov Jr Day 2
5 x 7 @ 93#
Oly
20 Min EMOM Snatch
53×3
58×3
63×6
68×3
73×4
Yes, it doesn’t equal 20.
225 DL 4 rounds with scaled muscleups.
Fun workout
Snatch- up to 115#
Oly Snatches
Started @ 63, made it to 113# & tied my PR
Attempted 118# 3x, no dice
Loved hanging with Coach Melsie this evening! Great class!
325 – 335 – 345 – 355 on the Deads
4 + 4 scaling the MUs to a Burpee + Box Jump + Jumping and getting my torso on the bar and then muscling up
Stayed for OLY
worked 75 to 135 on the Snatch. Thanks Mel for the coaching and videos. Form didnt look to good today
sumo dl 405,425,445,455 – took a few heavy sets to get everything warm/firing but all working sets felt good.
3+26rx – bmu’s felt like i had an extra 20lbs on.
Come do Ctossfit they said, it will be fun they said. And it was awesome!
DL triples
215, 225, 235, 245
4 scaled rounds – still trying to understand muscle ups and get over my fear of heights. ????????
DL triples
183-203-223-243 (started too light)
Metcon: 4+27 with reg pull-ups
OLY at 7:30. 20 minute EMOM Power Snatch.
65 (2) – 70 (3) – 75 (3) – 80 (3) – 85 (3) – 90 (3) – 95 (2) – 100 (1, PR?)
Nursing a knee overuse injury so no full squatting for me until the pain goes away. Felt good to be back at the ‘Trop. And really good to feel like I have not lost all of my upper body strength.