Sunday, December 11th

10
Dec

Sunday, December 11th

Oly Session

10 minute EMOM
Snatch

10 minute EMOM
Clean & Jerk

Go heavy for all 10 repetitions.

CrossFit WOD

Strength

Romanian deadlifts
5-5-5-5-5

Conditioning

For time:
30-20-10
Russian KB swings, 32/24kg
Box jumps, 24/20″

Post all results to Comments.

17 Responses

  1. Tapout

    Oly
    10 min emom
    Snatch 63-63-63-63-68-68-68-73-73-73
    C&J (power) 83-83-88-88-93-93-98-98-103-103

    WOD
    Russian DL 5×5
    93-103-113-123-133

    Metcon
    30-20-10 Russian Swings/Box Jumps

    4:24 Rx
    (stepups were Rx)

  2. Snatch
    115➡️➡️➡️➡️155 x4 (failed 155 last week in snatch complex). Would like to get my feet and knees tighter

    C and J
    165 ➡️➡️➡️205 PR!

    Bulletproof hips
    Single leg DL 2×12 115#
    Behind the neck presses 75#

    Cash out
    Assault Bike 60 sec max cal
    33 (J$ as my witness)

  3. D-Nice

    Oly:
    Snatch: 75-80-82-84-85-85-85-85-85-90
    then I took a few minutes rest and got 95
    AND THEN I caught 100 but couldn’t stand it up. SO CLOSE!

    Clean & Jerk: 85-95-100-105-110-110-115-120-125-130(failed the first one on the jerk but then I got it! HELLO PR)
    (I did power cleans)

  4. johanna

    Snatch 10 min EMOM:
    90×2- 95×3- 100×2- 102×2- 105

    C+J EMOM:
    115×2- 125×2 then called it a day.

    worked on pullups, dips, muscle up transitions, and kipping t2b