Sunday, December 4th

3
Dec

Sunday, December 4th

Oly Session

Power Snatch + Snatch
10 x (1+1)

All reps should be heavy. Do not perform these touch and go.

CrossFit WOD

Complete as many rounds as possible in 20 minutes of:
50 double-unders
100-ft. walking lunge
100-ft. bear crawl

Post rounds completed to comments.

0 Response

  1. Bryguy

    Warm up: Straddle stretching with bands

    5×5 OHS at 75#. I’m awful at these.

    Pullups in between rest. 5xMax – then max pullups with band. 6/3-5/4-5/4-5/3-4/6-3/3

    Tebata :10 Hollow hold on parallel bars :20 rest for 8 rounds.

    And shoutout to Eroc for his marketing and branding advice, kid knows his stuff. Be on the lookout for my new and improved username.

    #ShollStrength

  2. Roberts

    Hi everyone,

    I have 2 Fitbit charge HRs. Size large in purple and size small in black. $95 each

    If anyone is interersted please let me know. Otherwise I’ll return them.

  3. Rekas

    OLY – got up to 75# w/Marinara
    WOD – 5+11rx – on the dubs struggle bus =/

    PPPP pull-ups thingy with Allison afterwards
    54333

    Power Cleans for kicks
    85,95,105,115,125,135,145,150 PR

  4. Melissa TruHero

    Oly snatches with Ash
    4 @ 83# – 4 @ 88# – 2 @ 93#
    Happy no fails and no pain

    Then boxing class on the west side

    Sunday funday!

  5. Kim

    Oly Snatch Complex
    83×2, 88×2, 93×2, 98(f), 98, 103(f x2)

    Power cleans at 103 felt great.. Caught the full Snatches out in front. With sound effects to match. Womp womp womp

  6. dtm

    50 T2B, 5 burpees everytime off the bar
    4:49 (13/9/8/8/7/5)

    Every 3 minutes run 400M
    79
    81
    84
    87
    89
    92

    Too much pizza and beer this weekend.

  7. robseda

    First time on an assault bike…
    1 min max calories: 32
    25 minutes avoiding death/recovery nap
    Strict pull-ups: 10-10-10-10-10

  8. cat

    cleans – 20 min emom
    83-88-88-93-93-98-98-103-103-108-108-108-113-113-113-118-118-118-123(f)- 123(f)

    Annie: 8:17
    2 sec PR
    du’s unbroken

  9. Dan

    Oly- 85 across… but swapping power snatch into OHs for squat snatch
    Then WOD – 5 + 25 burpees. Gotta practice those dubs…