WOD 1/31/14
10 Minutes of Shoulder/Wrist/Back/Hip/Ankle Mobility
A- WU- 3 Minutes Row @ 70-90% RPE + Accumulate 30 Seconds In A German Hang + 2 Rounds of10 Each PVC: Snatch Press/OHS/Sots Press/BTN Thruster(snatch grip)
B-Snatch (power/squat/split)- 20 Minutes To A Heavy Single
C- Clean and Jerk (power/squat/split)- 20 Minutes To A Heavy Single
Are the benchmarks switching to Thursday permanently or was it just this week?
Part C of this WOD is a bench mark – it’s the official CrossFit Oly total.
<– rookie
Halle -fukin – Lujah! I am coming in now for this!
Anyone up for dinner after 7pm WOD? We were thinking Korzo… just a few blocks away
Thank for the Invite Shara, I and I may join you 🙂
Warm UP: PVC Snatch Drills
Squat Snatch – 3/3/3/3/3/3 @ 28k/30k/30k/32k/43k/36k/36k
Squat Clean & Split Jerk – 3/3/3/3/3/3 @ 36k/38k/38k/41k/43k/46k
Oly Squat – 5/5/5/4/3/3 @ 110lbs/120/130/140/150/160
A- WU- 3 Minutes Row @ 70-90% RPE + Accumulate 30 Seconds In A German Hang + 2 Rounds of10 Each PVC: Snatch Press/OHS/Sots Press/BTN Thruster(snatch grip)
B-Snatch (power) – 45k/55k/65k/70k(PR)/75k(F)
C- Clean and Jerk (squat) – 55k/65k/75k/85k(PR)/95k(failed on the jerk)
Definitely diggin the Eleiko bars but too much math lol
Strong work everyone. Saw lots of PRs
A) 3 min row & PVC
B) Snatch 1RM – squat: 45/95 – power: 115/125/135(pr) – not pretty but I hit it.
C) Sq. Clean & Jerk 1RM – 95/135/155/175/185(pr) – two cleans & one jerk
Hit both of my targets today. Definitely happy… almost as much as Caroline coming back from Asia and CRUSHING hers.
You Guys put up some great numbers last night!! Congrats to everyone!!
Snatch- 105# PR
Clean & Jerk- 140# match
Nice work everyone. I stayed all day to watch some amazing performances. Time well spent.
WOD
Max effort upper
Bench press +80lbs in chains 1RM- 315
DB jm presses 4*10@45/55/55/55
Push up to 45lb plate 3*max reps 40/40/30
Bamboo bar skull crushers 3*20@31/41/55
Band oblique twist 5*20 each side@red mini/blue small*4
100 DB Tate press @15lbs
WOD 1/31/14
Angie 13:54 Rx Pr still room for improvement.
1/31/14
A- WU- PVC Warm Up
B- Snatch- WU- 3@20/45 + WS- 3@51=65/55=70/55=70/60=75/63=80/66kg=83%
C- Clean & Jerk- 3@55=60/60=65/60=65/65=70/70=75/75=80
D- Squat- 5@170=55/185=60/205=65/217=70/232=75/250=80/258lb=83%
E- Snatch Pull- 3/3@67=85/71kg=90%
F- Glute Ham Curl- 5/5/5/5/5 + Reverse Hyper Swings- 20/20/20/20@90lbs