WOD 7/23/12 c
5 Minutes Hip/Shoulder Mobility
For Time: 800M Run/200M Over Head Carry (45/25) every time plate comes down from overhead assess a *5 Burpee penalty
Power Snatch– 1/1/1/1/1 (Max Effort/15 Minute Cap)
21/15/9 RFT of: Ball Slam (20/15)/Weighted Step Up (20/15)/Weighted Knees To Elbows (M.B. between knees)
*Penatly Burpees
haha – you said ‘asses’
400M Run=1:23
Snatch- 3@115/115/125
Jerk- 3@140/140/150
Front Squat- 3@165/165/175
Clean Pull- 3@195/195/215
Sit Up- 20/15/15
Superman Hollow- 20/15/15
gymnastics practice:)
For Time: 800M Run/200M Over Head Carry (45/25) every time plate comes down from overhead assess a *5 Burpee penalty – 4:44 rx, no penalty
Power Snatch- 1/1/1/1/1 (Max Effort/15 Minute Cap) – 75/85/95/105/115 (PR, though a little sloppy)
21/15/9 RFT of: Ball Slam (20/15)/Weighted Step Up (20/15)/Weighted Knees To Elbows (M.B. between knees) – 11:02 @ 15lbs. The weighted K2E was tough – it’s not easy to consistently hold a sweaty medicine ball between your legs for any significant amount of time (let the jokes commence in 3, 2, 1…)
He he he. Sweaty ball.
800m Run/200m Over head Carry- 5:40rx- 1 Drop
Power Snatch- 95/105/115/125pr/135pr
21/15/9- 10:57 rx
Pizza does not make a lifter. Oh well.
Sqt 5 @ 250, 5 reps x 4 sets @ 185#
Bench – 5 reps x 3 sets @ 160, 2 reps @ 160
Deadlift 1 @ 335#
5 rounds
12 kb snatch left @ 1.5 pood
10 push up
12 kb snatch right @ 1.5 pood
10 hip extension
25:01 (issues with grip and kn snatch)
Battling the hook grip and not muscling the bar on the snatch today but keeping in mind the wise words of Coach Kurt, “take your pride and shove it in your ass for a few weeks, drop the weight and learn the proper technique” Hoping that dialing in on technique will help me with shooting for that 100lb snatch in the next month!
100 wow , that’s still a dream for me. Just like my badly muscle up
still a dream for me too, just hoping this will help make it a reality!
Snatch 2×3 @ 95, 1×3 @ 110
Press 3×5 @ 65
Front Squat 2×3 @ 165, 1×3 @ 185
Clean Pull 2×3 @ 185, 1×3 @ 205
Bent Row 3×8 @ 135
3 RFT of
20 pullups
20 wallball
20 knees to elbows
20 pushups
Total: 19:01
Harder than I thought.
Hit the Oly WOD….
Warm Up 500m Row – 2:19.7
3/3/3/@ 85lbs 3/3 @ 90 – 1 power clean/ 1 hang clean / 1 Clean
HB Back Squat – 5/5/5/5/5/5 @ 95
Sorry tO run out on you Nik
500m row, I believe 2 min and 30 second ish
3/3/3 power clean/hang clean/squat clean @55lb then 3/3 @ 65 lbs
HB back squat 5 sets of 5 @85lbs 1 set @ 95lbs Thanks for all of your positive energy and guidance Coach Tambot, I also appreciate how you practice what you preach, you strong cookie!
Finished the mini metcon for Tammyli and I… If Tambot was there she would have crushed the plyo push ups for the both of us!
3rft of 15 box jumps and 12plyo push ups 4 min 57 sec… Thanks Coach Dan for the pointers!
Thank you Coach Jacinto as well for your time and guidance.
Was fun to watch Coach Iz, Sensei, and the boys play with the gymnastics today 🙂
Mod plyo push ups
For Time: 800M Run/200M Over Head Carry (45/25) every time plate comes down from overhead assess a *5 Burpee penalty
– 3:51, no drops
Power Snatch- 1/1/1/1/1 (Max Effort/15 Minute Cap) – 95/115/125/135/145pr
21/15/9 RFT of: Ball Slam (20/15)/Weighted Step Up (20/15)/Weighted Knees To Elbows (M.B. between knees) – 15something – had to use 15lb ball, and set up a new box halfway through. This metcon was a mess for me!
For Time: 800m run/200m OH Carry (25)
6:02 no drops
Power Snatch: 1/1/1/1/1
65/75/85/95/100PR/105PR
21/15/9 RFT: Ball Slams (15lbs)/Step Ups (15lbs & 18in)/Knees to Elbows (no weight)
12:50?
Ok so I wish I could turn back time to be a kid again to join Crossfit Kids… Coach Iz you are phenomenal!!!! Those children are so blessed to be apart of your and Coach Tammyli’s team. They strive more and more each class because they are surrounded with so much positive, fun, and educating physical movements that challenges them in a way that all children need. God bless Crossfit 718 and Crossfit Kids… History in the making ppl, so pay attention 😉
3 sets of 3 of hang power clean/hang clean/clean @ 150lbs
3 sets of 3 of hang power clean/hang clean/clean @ 161lbs
High bar back squat 4 sets @ 165lbs
3 rounds of 15 box jumps/12 plyo push ups
2:21