Sunday, December 18th

17
Dec

Sunday, December 18th

“Big-League”

Oly Session

Snatch
1 – 1 – 1 – 1 – 1

10 Minute EMOM @ 75% of above
Snatch Pull + Hang Power Snatch + OH Squat

CrossFit
Partner WOD

Alternating with a partner for 20 minutes:

Person 1 rows for distance

Person 2 completes two rounds of:
5 power clean and push jerks, 115/75
10 Russian swings 32/24kg
15 abmat situps

Post your distance as a team.

27 Responses

  1. sallys

    Gym with no AC in the rainforest = super short workout.
    5 min on elliptical
    3 super wide grip strict pull-ups on weird wall thing. 10 OHS in kgs…probably 35#? X3

    Strict Static dips on weird wall thing: 5×5
    Super set each set with 1 min on ancient spin bike

  2. Rekas

    Got up to 90# pr (barely!)

    Complex thing @ 65#
    Too fast on the pull- and not hitting my hip. The struggle is real y’all

  3. Rekas

    OG
    shoulder press 1.1.1.1.1 (65, 75,75,80,85)
    push press 3.3.3.3.3 (80,65,70,75,80)
    push jerks 5.5.5.5.5 (75,75,80,85,90)
    all from the floor because I was too lazy to get a rack out heh.

    everything hurts!

  4. Rekas

    OG
    shoulder press 1.1.1.1.1 (65, 75,75,80,85)
    push press 3.3.3.3.3 (80,65,70,75,80)
    push jerks 5.5.5.5.5 (75,75,80,85,90)
    all from the floor because I was too lazy to get a rack out heh.

    everything hurts!

  5. J Cash

    Today’s wod with Jon
    Did the ass bike for calories instead of rowing
    I got 80 Cals and jon got 85. 165 total

    5×5 lunges @175

  6. J Cash

    Today’s wod with Jon
    Did the ass bike for calories instead of rowing
    I got 80 Cals and jon got 85. 165 total

    5×5 lunges @175

  7. Cash in:

    Bulletproof Hips Week 6 Thursday Workout:
    15 Minutes for quality
    Side Shuffles: 6 x 10M
    Walking Lunge: 10 steps while holding 10# DBs in both hands
    Alternating Kossacks: x 10 (in PVC “Full Nelson” to keep T-spine straight)
    1 Arm Waiters Carry: 50M each arm @ light to moderate weight (100M total)

    Workout
    Power Snatch 5 Singles; 155# PR!!!!!!!!!!

    10 EMOM (wasn’t really EMOM, there was a lot of talking about Star Wars and listening to country music) 115# Snatch Pull / Hang PS / OHS

    Cash out
    Behind the Neck Presses 2 x 8 70#

  8. Cash in:

    Bulletproof Hips Week 6 Thursday Workout:
    15 Minutes for quality
    Side Shuffles: 6 x 10M
    Walking Lunge: 10 steps while holding 10# DBs in both hands
    Alternating Kossacks: x 10 (in PVC “Full Nelson” to keep T-spine straight)
    1 Arm Waiters Carry: 50M each arm @ light to moderate weight (100M total)

    Workout
    Power Snatch 5 Singles; 155# PR!!!!!!!!!!

    10 EMOM (wasn’t really EMOM, there was a lot of talking about Star Wars and listening to country music) 115# Snatch Pull / Hang PS / OHS

    Cash out
    Behind the Neck Presses 2 x 8 70#

  9. Kim

    Oly
    Snatch Singles: 98 – 103 – 108 – 113 – 123(f) – 123(f)

    Snatch complex: Pull, Hang Power Snatch, OHS
    All @ 83#

    OG
    More Snatch Practice … because #ego
    …And some handstands because I’m toats a gymnast now.
    Thanks Chad & Liz for the encouragement!

  10. Kim

    Oly
    Snatch Singles: 98 – 103 – 108 – 113 – 123(f) – 123(f)

    Snatch complex: Pull, Hang Power Snatch, OHS
    All @ 83#

    OG
    More Snatch Practice … because #ego
    …And some handstands because I’m toats a gymnast now.
    Thanks Chad & Liz for the encouragement!