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Sunday, March 12th

11
Mar

Sunday, March 12th

Oly Session

Clean + 2 front squat + jerk
5 x (1+2+1)

Front squat
3 – 3 – 3

CrossFit WOD

4 rounds for time of:
15 ring dips
45 sit-ups
500m Row

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39 Responses

  1. Matt

    Bropen Workout 17.3 is…

    *Prior to 6:00, complete:
    3 rounds of:
    6 leg raises
    6 bench press, (95 / 65 lb.)
    Then, 3 rounds of:
    7 leg raises
    5 bench press (135 / 95 lb.)
    *Prior to 9:00, 3 rounds of:
    8 leg raises
    4 bench press (185 / 135 lb.)
    *Prior to 12:00, 3 rounds of:
    9 leg raises
    3 bench press (225 / 155 lb.)
    *Prior to 15:00, 3 rounds of:
    10 leg raises
    2 bench press (245 / 175 lb.)
    Prior to 18:00, 3 rounds of:
    11 leg raises
    1 bench press (265 / 185 lb.)

  2. Matt

    Bropen Workout 17.3 is…

    *Prior to 6:00, complete:
    3 rounds of:
    6 leg raises
    6 bench press, (95 / 65 lb.)
    Then, 3 rounds of:
    7 leg raises
    5 bench press (135 / 95 lb.)
    *Prior to 9:00, 3 rounds of:
    8 leg raises
    4 bench press (185 / 135 lb.)
    *Prior to 12:00, 3 rounds of:
    9 leg raises
    3 bench press (225 / 155 lb.)
    *Prior to 15:00, 3 rounds of:
    10 leg raises
    2 bench press (245 / 175 lb.)
    Prior to 18:00, 3 rounds of:
    11 leg raises
    1 bench press (265 / 185 lb.)

  3. JLee

    Lazy Sunday. Was gonna dead but then saw tomorrow’s workout.

    Strict Pull ups 10 min EMOM with the chain. 4 min of 3s, 6 min of 2s. Bonus minute drop set of 8.
    5 sets of max T2Bs 2 mins rest. 10ish per set. Getting the kip better now but grip let me down.
    Little bit of rowing

    No bropen because snatch shoulders. Bunch of lacrosse ball, thoracic opening, and holds at the bottom of the ring dip instead.

  4. JLee

    Lazy Sunday. Was gonna dead but then saw tomorrow’s workout.

    Strict Pull ups 10 min EMOM with the chain. 4 min of 3s, 6 min of 2s. Bonus minute drop set of 8.
    5 sets of max T2Bs 2 mins rest. 10ish per set. Getting the kip better now but grip let me down.
    Little bit of rowing

    No bropen because snatch shoulders. Bunch of lacrosse ball, thoracic opening, and holds at the bottom of the ring dip instead.

  5. BAston

    Warmed up 17.3, snatches felt good, then did a few pull ups. I didn’t need another week of ripped hands. No redo this time.

    3 rounds of 7 reps bench @ 165# / 10 reps dumbbell bench with 40’s / 10 GHD’s with 10# plate

  6. BAston

    Warmed up 17.3, snatches felt good, then did a few pull ups. I didn’t need another week of ripped hands. No redo this time.

    3 rounds of 7 reps bench @ 165# / 10 reps dumbbell bench with 40’s / 10 GHD’s with 10# plate

  7. Rekas

    Oly work:
    125# complex across all 5 sets (working on keeping that back leg stanky)
    FS: 3s @ 145,155,165 pr

    Metcon with Alice
    2+5 before the OG cutoff
    (Subbed 5 dips and 30 ghds)

  8. Rekas

    Oly work:
    125# complex across all 5 sets (working on keeping that back leg stanky)
    FS: 3s @ 145,155,165 pr

    Metcon with Alice
    2+5 before the OG cutoff
    (Subbed 5 dips and 30 ghds)

  9. Alice

    Oly
    Complex: 115# across
    Front Squat 3s: 125-130-130

    OG
    Back Squat 10s
    —115-115-115-115
    Push Press 5s (cycled)
    —95-95-100-100-100
    Metcon with Liz
    —2+8 rx at 11:00 cutoff (subbed 30 ghds)

  10. Alice

    Oly
    Complex: 115# across
    Front Squat 3s: 125-130-130

    OG
    Back Squat 10s
    —115-115-115-115
    Push Press 5s (cycled)
    —95-95-100-100-100
    Metcon with Liz
    —2+8 rx at 11:00 cutoff (subbed 30 ghds)

  11. robseda

    Oly complex with the birthday Chad
    Added a 2nd jerk
    185(4)-195
    Bropen: 9 reps at 185

    2 rounds of today’s wod

  12. robseda

    Oly complex with the birthday Chad
    Added a 2nd jerk
    185(4)-195
    Bropen: 9 reps at 185

    2 rounds of today’s wod

  13. Matt

    Oly: did this yesterday, 225 complex, 235 fs
    Wod: 17:27 I think
    Bropen: 5 reps completed at 225. So much bro-fun.

  14. Matt

    Oly: did this yesterday, 225 complex, 235 fs
    Wod: 17:27 I think
    Bropen: 5 reps completed at 225. So much bro-fun.

  15. dtm

    Daylight savings, too much beer last night and million other excuses for not making it to the gym this morning to do 17.3. Fingers crossed I can get there tomorrow evening before the deadline.

    Active rest day today.
    150 situps FT, 5 burpees at the top of every minute.
    8:41

  16. dtm

    Daylight savings, too much beer last night and million other excuses for not making it to the gym this morning to do 17.3. Fingers crossed I can get there tomorrow evening before the deadline.

    Active rest day today.
    150 situps FT, 5 burpees at the top of every minute.
    8:41