WOD 3/2/15
8 Minutes of: Shoulder/Hip/Back/Wrist/Ankle Mobility
A- 2 Rounds of: 30 Seconds Each: Double Unders/BTN Snatch Grip Push Press (45/35/15/PVC)/Panda Pull/Good Morning (smooth tempo/don’t race) -5 Minute Cap
Notes: Move smoothly and deliberately/Ensure proper positioning for each rep/Absolutely no slop!
B- Power Snatch- 8 Minutes To 80% of 1RM + 3 EMOM for 6 Minutes @ 80%
Notes: Base % off of best Snatch
C- For Time: 3 RFT of: 7 Power Snatch (115/75)/21 Double Unders; 3 Minutes Rest + 3 RFT of: 10 Power Clean + Power Jerk (115/75)/10 C2B Pull Up or 3 RFT of: 7 Power Snatch (75/45)/63 Single Unders; 3 Minutes Rest + 3 RFT of: 10 Power Clean + Power Jerk (75/45)/10 Ring Row
Notes: After completing the first 3rft rest 3 minutes exactly then complete second 3rft/Score= Total time to complete all 6 rounds including 3 minute rest.
Post your scores to the Whiteboard.
Comp Team 3/2/15
A- 2 Rounds of: 30 Seconds Each: Double Unders/BTN Snatch Grip Push Press (45/35/15/PVC)/Panda Pull/Good Morning (smooth tempo/don’t race) -5 Minute Cap
Done
B- Power Snatch- 15 Minutes To A Heavy Single + 3 EMOM for 6 Minutes @ 80%
135# RX
C- For Time: 3 RFT of: 7 Power Snatch (135/75)/21 Double Unders;
5:35 RX
3 Minutes Rest + 3 RFT of: 10 Power Clean + Power Jerk (135/75)/10 C2B Pull Up
9:51 RX
D- OHS- 3 rounds of 30 seconds in a perfect bottom position
65#
Regarding the Open WODs 15.1 & 15.1a
Enter your score before 7pm tonight – the sooner the better
Also – today’s wods kinda awesone, there’s C.1 & C.1A lol
Dropped in Crossfit Solace today to re-do 15.1 and 15.1A bc it’s near work and cant make it to 718 in time to redo. Felt like I left a few reps on the table on Saturday so wanted to give it another go. Got another 7 reps so up to 126. When I got to the C&J I did 185 and thought it was 205 and felt like the incredible hulk. Then the judge said dude that was 185 you have 30 seconds left. I got 20# more on just in time and hit 205. The moral of this story is that if a lift felt really light you probably count like I do.
Nice work Matt! PR!
Nicely done boss. I thought we said we weren’t gonna do it again?!?
nice time today cory
Thanks buddy. Felt good today.
You murdered it ‘old’ man.
A) 2 Rounds of: 30 Seconds Each: Double Unders/BTN Snatch Grip Push Press (45)/Panda Pull/Good Morning
B) Power Snatch 1rep @ 145 (match) + 3 EMOM for 6 Minutes @ 115
C) a. 3 RFT of: 7 Power Snatch @ 115 / 21 DU – 3:38
3 Min Rest then:
b. 3 RFT of: 10 Power Clean + Power Jerk @ 135 / 10 C2B Pull Up – 7:00
D) OHS – 3 rounds of 30 seconds in a perfect bottom position @ 115 / rest 45 seconds between rounds