Wednesday, November 22nd

21
Nov

Wednesday, November 22nd

Reminder: Today’s schedule is 6am OG, 7am OLY, and 10am OG.
See full holiday schedule below.

Oly WOD

Press
3-3-3-3-3

Clean and Jerk
2-2-2-2-2

Suggested CrossFit WOD

For time:
Run 5k

Post time to Comments.

Wednesday – AM only
Thursday – The gym is closed.
Friday – 10am WOD, 11-12:30 Open Gym
Saturday – 10am WOD, 11-12:30 Open Gym
Sunday – Back to regular schedule.

21 Responses

  1. Liz

    Crossfit 09: 5×3 Tempo front squats (5s down-3hold-1up-2 rest) 45-45-50-55-55 (kg)
    Metcon 8min amrap
    16 goblet lunge 16kg
    16m weighted plank crawl 5kg (SOOOO AWKWARD took up most of my time trying to keep the plate on my back )
    16 weighted Russian twists 5kg
    3+16 and 8m

    Am hike 10k and short swim

  2. BAston

    Mainsite WOD from 11/16/2017:

    Complete as many rounds as possible in 15 minutes of:
    250-meter row
    155-lb. push presses, 10 reps
    20 GHD sit-ups

    3 rounds rx’d (finished 3rd round with about 20 seconds left, but had no interest getting back on the rower)
    Lower back is pretty sore from yesterday, and the push presses were a lot more difficult then I thought they would be.

  3. D-Nice

    Back East Crossfit
    5 RFT with 2 minutes rest between rounds

    6 thruster @ 75#
    9 jumping air squats
    12 air squats
    100m row

    total time: 15:38
    (1:37/1:25/1:32/1:34/1:30)

  4. Tapout

    Yesterday’s WOD – 4 rounds @35#, with push ups in place of pull ups

    Complete as many rounds as possible in 20 minutes of:
    20 alternating dumbbell snatch, 50/35-lbs.
    15 pull-ups
    10 burpee box jump overs

  5. Kim

    Press Triples
    55 – 65 – 70 – 75 – 77 – 80

    Clean & jerk doubles
    85 – 105 – 110 – 115 – 115

    5 rounds not for time
    5 push ups on 20 inch box
    20 lunges with 20# dumbbells

  6. Liz

    Thursday Crossfit 09: 5×8 seated straight leg strict press 10kg-15-20-20-23, superset with 28kg kettle bell farmers carry
    12min Emom: cal row (13-13-13-15), 10 push ups, 5 strict c2b with thin red band
    Thankful for the amazing community of friends at Metrop! Miss you all from afar!

  7. ally

    Tues, adjusted slightly for upstate pull up bar of questionable structural integrity

    4+13 at 30#, 5 pull ups/5 dips per round

    Press 3s: 65-75-85-85-85
    C&j 2s: 75-85-95-105-115(1)

  8. sallys

    Greenwich Crossfit:
    Warm up 10 min AMRAP
    10 kcal assault bike, 10 power snatches with bar, 10 OHS with bar, 25 sit-ups (3 rounds)

    Strength 12 min complex: high hang, low hang, full power snatch without dropping bar – 73#

    Metcon 4 rds 20 min cap
    21 burpee box jumps, 14 t2b, 7 OHS at 85#
    3+2