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Sunday, March 19th

18
Mar

Sunday, March 19th

Oly WOD

Hang Snatch
1-1-1-1-1

Hang Clean
1-1-1-1-1

CrossFit WOD

5 rounds for time of:
10 kettlebell clean and jerks, 2 x 24/16kg
3 muscle-ups

Post time to comments.

31 Responses

    1. BAston

      I did 17.4 in FL already and I can barely walk right now. Safe to say I will never attempt that wod ever again.

  1. heidi_w

    OLY

    Hang Snatch Singles (from top of knees)
    85 – 90 – 95 – 100F – 100F – 100F

    Hang Clean Singles (from top of knees)
    110 – 115 – 120 – 125 F – 125 F – 125

  2. heidi_w

    OLY

    Hang Snatch Singles (from top of knees)
    85 – 90 – 95 – 100F – 100F – 100F

    Hang Clean Singles (from top of knees)
    110 – 115 – 120 – 125 F – 125 F – 125

  3. Kim

    Oly with Coach Mel

    Hang Snatches
    93 – 98 – 103 – 108(f) – 108

    Hang Cleans
    133 – 143 – 148 – 153 – 158(Fx2) – 158# clean PR!

    Pull up practice, handstand practice & 100 situps to cash out.

  4. Kim

    Oly with Coach Mel

    Hang Snatches
    93 – 98 – 103 – 108(f) – 108

    Hang Cleans
    133 – 143 – 148 – 153 – 158(Fx2) – 158# clean PR!

    Pull up practice, handstand practice & 100 situps to cash out.

  5. Tapout

    Oly
    Hang Snatch – 90# PR at 85 and 90#
    Hang Clean – 110#

    WOD
    16:02 scaled
    weight Rx 16kg
    3 kipping pull ups
    3 ring dips w small red band

  6. Tapout

    Oly
    Hang Snatch – 90# PR at 85 and 90#
    Hang Clean – 110#

    WOD
    16:02 scaled
    weight Rx 16kg
    3 kipping pull ups
    3 ring dips w small red band

  7. robseda

    Oly: hang snatch-150#
    Hang clean- 260#… 265 was close

    Wod: 12:17 rx. Did squat cleans for the first round.. unclear which felt better

  8. robseda

    Oly: hang snatch-150#
    Hang clean- 260#… 265 was close

    Wod: 12:17 rx. Did squat cleans for the first round.. unclear which felt better

  9. Joe

    Wod: 16:46 rx
    Bench:
    135 x 10
    145 x 8
    155 x 6
    165 x 4
    180 x 1.5 (2f)

    Ambitious attempt for 2 after the wod

  10. Joe

    Wod: 16:46 rx
    Bench:
    135 x 10
    145 x 8
    155 x 6
    165 x 4
    180 x 1.5 (2f)

    Ambitious attempt for 2 after the wod

  11. Roberts

    Oly
    Snatch – from the high hang @ 63, working on getting under faster
    Clean – also from high hang up to 98

    Wod
    11:56
    @12kg
    3 pull ups
    3 ring dips

  12. Roberts

    Oly
    Snatch – from the high hang @ 63, working on getting under faster
    Clean – also from high hang up to 98

    Wod
    11:56
    @12kg
    3 pull ups
    3 ring dips

  13. chad

    17.4
    Last year I didn’t make it to the HSPU, it sucked, I sucked at deadlifts and never wanted to work on them. I’d scale in daily workouts and had a ton of excuses. After 16.4 my goal was to improve on deadlift, and at the announcement of this repeat I was excited to see how I improved in the last year. I enjoy the open because it helps me see what I can improve on and helps me continue to work towards being in the best shape of my life. *steps off soapbox*

    173rx (8 HSPU!, 3 miserable no reps) and 12:17 off the rower

    Thanks for all the cheers and support

  14. chad

    17.4
    Last year I didn’t make it to the HSPU, it sucked, I sucked at deadlifts and never wanted to work on them. I’d scale in daily workouts and had a ton of excuses. After 16.4 my goal was to improve on deadlift, and at the announcement of this repeat I was excited to see how I improved in the last year. I enjoy the open because it helps me see what I can improve on and helps me continue to work towards being in the best shape of my life. *steps off soapbox*

    173rx (8 HSPU!, 3 miserable no reps) and 12:17 off the rower

    Thanks for all the cheers and support

  15. Michele Adler

    Today’s WOD sounds deceivingly simple but was hella hard. 16:28 12 kg kb 6 pull-ups with green band 6 strict push-ups
    Back stretching
    Pull up progression
    And my jump rope arrived today, woohoo!
    Great job today, Johanna, Chad, and Elena on 17.4! 🙌🏻😤👏🏻💪🏻

  16. Michele Adler

    Today’s WOD sounds deceivingly simple but was hella hard. 16:28 12 kg kb 6 pull-ups with green band 6 strict push-ups
    Back stretching
    Pull up progression
    And my jump rope arrived today, woohoo!
    Great job today, Johanna, Chad, and Elena on 17.4! 🙌🏻😤👏🏻💪🏻

  17. J Cash

    Bropen:
    55 dumbbell chest flies with 35 lbs
    55 skull crushers with the curl bar and 25 lb plates
    55 bent over row with 135 lbs
    55 shoulder shrugs with 185 lbs
    13 min cap
    Worked up to 8 shoulder shrugs