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Sunday, July 16th

15
Jul

Sunday, July 16th

Heads up, Ada (2250), Rob (4600) and Mel (1703) are running the NYC Triathlon on Sunday! Go cheer them on if you have the time!

Oly WOD

Muscle Snatch
5-4-3-2-1

Hang Snatch
3-2-1-1-1

Squat
5-4-3-2-1

CrossFit WOD

3 rounds for time:
21 Cal Row
21 Deadlifts (155/105)

Cash Out:

Pendlay Row 3 x 10
Deficit Push ups 3 x 10

Post time and loads/depth to Comments.

29 Responses

  1. Rekas

    Hi team!
    We’re meeting at the Starbucks (96/Lex) at 9 to go cheer on the triathalon peeps. Get out of bed and come support your Trop fam! 🙂

  2. dtm

    EWOD
    8 Rounds
    400M Run
    Rest 90 seconds

    1:19
    2:49-4:10 (1:21)
    5:40-7:01 (1:21)
    8:31-9:54 (1:23)
    11:24-12:44 (1:20)
    14:14-15:37 (1:23)
    17:07-18:32 (1:25)
    20:02- 21-27 (1:25)

    Tight splits, rounds 7 and 8 felt like hell.

  3. amandajnz

    OLY
    Muscle Snatch
    37/47/52/57/59
    Hang Snatch
    52/62/67/67/69
    Back Squats
    105/115/125/135/140

    WOD
    8:28 RX

    Pendalay Rows @ 53
    Deficit Push-ups off 45 + 10 pound plate

    great classes- thanks Matt!

  4. Darcy

    9:30 Rx
    Pendalay row @55-60
    Deficit push ups on 35# plate and played around with deficit ring push ups 😝

  5. Rekas

    WOD
    7:15 rx

    Pendlay row: 65,75,75
    Deficiet push-ups (on 35# plates): 3×10

    Oly back squats I missed yesterday
    (5,4,3,2,1)
    155,165,175,185,195

  6. Kim

    Oly during OG

    Muscle Snatches: 55×5, 65 x 4, 75 x 3, 85 x 2, 95(f), 95(f), 95
    Snatch Balances: 65×5, 75×4, 85×3, 95×2, 100, 105(f), 105
    Was not feeling the Squats- Stopped at 155×4

    Some ankle & calf mobility PT work too!

  7. Alice

    WOD
    7:55 rx

    Pendlay row: 55-60-60
    Deficit push-ups: 35# plates 3×10, then a set of 5 deficit on the rings

  8. Ashley Moduno

    Muscle snatch: 58(5)-63(4)-68(3)-73(2)-78(1)-83(1)
    Hang Power Snatch (did this as power, not squat!): 83(3)-88(2)-90(1)-93(1)-95(1)-98(1)-100(1)

    Squat wave
    165(3) 170(1)-165(3)-180(1)-165(3)-190(1)-165(3)-200(1)

    3RFT: 21 cal row, 21 deadlifts (105#)
    7:20 RX

  9. D-Nice

    OLY:
    Muscle snatch: 40(5)-50(4)-60(3)-60(2)-60(1)
    Hang snatch: 80(2)-85(1)-75(1)-75(1)-80(1)-85(1) Dealing with a little bit of timidness and fear with trusting my shoulder to catch the weight overhead.
    Back squat: 120(5)-130(4)-140(3)-155(2)-165(1) 2# 1RM PR yipperie!!

    WOD: 8:47 Rx
    spicy hamstrings

    pendlay row 60#
    5 deficit pushups (singles) per round.