A.
Every 90 seconds, for 18 minutes (12 sets):
Hang Snatch x 1 rep
Build as you go, but make sure the focus is on proper technique and mechanics as you build.
B.
Every minute, on the minute, for 10 minutes, complete:
5 Burpee Box Jump-Overs (24″/20″)
5 Toes to Bar
A. Bryan – 75# x 3, 85# x 3, 90# x 3, 95# x 3.
B. Bryan – Rx.
A day behind here.
A.) Did power cleans as I havent been in the gym for a bit. .worked up to a rep at 149.
B.) RX with a 20″ box. all unbroked around 40 seconds per round.
Been following your Wods for a few months…going to try and post more often.
A – Worked up to just 115 today….form was about as good as I could get
B – Made it through six rounds then just finished the last 4 as fast as I could. Having some hip issues (slight arthritis in both) so this combination really taxed me.
Scott from Ohio (Bobcat not buckeye)
A. Worked on technique and speed on 30kg barbell, im not super on snatches 🙂
B. Rx started to be hard on TTB after 6round
A
135-195 in 5# jumps with no misses
B
Not enough room in the garage so had to alternate rounds with the misses. Did V-ups instead of t2b cause I burst a vein in my palm/knuckle on the last few snatches
Day behind.
A. Back squat 3×6 @ 3111. 255,265,265
B. Subbed Cindy for the 4x3m AMRAP. Strict pull ups
13+15
I had exactly 30 min to work out today so I didn’t warm up and I moved quickly through the twelve rounds. A. 35, 55, 55, 65, 65, 75, 75, 85, 85, 90, 95, 95. Failed once on the 90, but cleaned it up and got under it the 2nd try. Took it from the mid hang. B. :31 – :33 sec until round 9, which was :36 and round 10 which was :40 because I dropped twice on the TTB. Then I cleaned up my space and ran out the door. C. Gave three kids baths. If you don’t… Read more »
A. Snatch (Mid Hang) Single arm
12×1
75-115
F twice on 120 afterwards
B. Around :30 each round. Switched to V-ups after rd 4. Couldn’t grip the bar well enough.
A) 95, 115, 125, 135, 145, 155, 165, 175, 180, 185, 190, 200 (5# PR!!!)
B) Averaged right around 30 seconds all unbroken toes and cleared the box for the box overs
A. 95-150
B. About 43 seconds per round
A: 75 – 155#
B: about 30 sec per round until last round where i couldn’t do the 5 tyb straight anymore… had to do 4+1
Strong work!
Same thing happened to me. That last round everything gave up on the TTB.
A. 65, 75, 85, 95, 95, 100, 100, 105, 105, 110, 110, 115
B. :37, :40, :37, :36, :37, :37, :38, :38, :38, :36
Up to 140 no misses which is great for me
Hit 165×4 overhead squat
B. Done :32-:34 each round
C. 10 mins of “cindy”
16 rounds def wouldn’t of held that pace for another 10 today
A. Up to 140# mid-thigh. 5# PR! Felt really solid today
B. Completed every round in :26-:28. Had to focus on my kip in the last 3 rds to go UB on ttb.
A. Hang Squat Snatch – 45/50/55/60/65/70/75/80/80/81/83/85
***I got to use my fractional weights today…what a difference. I got to 80# and didn’t think I was going to get 85…just felt heavy today…but by using the 1/2 and 1# weights I built to the 85 and the bar actually came up nice and I got under it for a decent lift.
B. Done RX – round times between 33s-38s.
C. 6 Min Plank
D. Tire flipping, sludge hammers, abs, abs, and more abs.
A. Hang snatch every 90s 55/60/65/65/70/75/75/80/80/85/90/95 B. Hot mess 4 rds Rx 5th rd k2e 6th rd rest 7th Rx 8th Rx 9th-k2e 10th-rest 11-13th k2e Tried to make up for 2 rest rds but since math doesn’t happen when I’m tired I did 13. Posterior chain and grip was fried from A. Hang snatch every 90s 55/60/65/65/70/75/75/80/80/85/90/95 B. Hot mess 4 rds Rx 5th rd k2e 6th rd rest 7th Rx 8th Rx 9th-k2e 10th-rest 11-13th k2e Tried to make up for 2 rest rds but since math doesn’t happen when I’m tired I did 13. Posterior chain and… Read more »
Great work on the hang snatch!!
A. Up to 205
B. Done.
So I’m out of town but the y here has a CrossFit affiliate program with lots of good stuff and a really nice space I’m 4 days behind so here’s 9/8’s WOD which I did this morning: A. 315, 335, 335, 355 18, 14, 12, 11 B. With 40# kb (heaviest available) 30, 15, 20 28, 12, 15 28, 12, 16 C. 6 min plank challenge D. Some firsts: first WOD with my wife First ring muscle up – I did 3 singles…with many failed attempts sprinkled in… Yesterday I practiced open water swimming for the first time in lake… Read more »
great stuff on D!!
Congrats on the ring MU!! I can’t wait for the day I get my first MU!!
Thanks! It feels great to finish be able to do that. I love hitting a Target/goal. Keep at it and I’m sure you’ll get there too. The way you work I’m sure your day will be soon!
I miss Lake Michigan (minus the fish smell)!! Which state were you swimming from?
Michigan… No fish smell here, crystal clear with white sand bottom… It’s absolutely incredible really… And the 60 degree temp will take your breath away, lol
I grew up in WI but Lake Michigan always smelled like dead fish
A. Up to 75kg
B. Done
One day behind.
A.
95/100/105kg BS at 30X1 (failed on 6th rep on last round)
32×8/34×8/36×6 DB Row
B.
Did Cindy sprints instead
3+5/3+5/3/3