Sunday, March 26th

25
Mar

Sunday, March 26th

Oly WOD

Snatch
1-1-1-1-1

Clean & jerk
1-1-1-1-1

Crossfit WOD

Weighted pull-ups
3-3-3-3-3

Row 1,000 meters

Post loads and row time to comments.

41 Responses

  1. heidi_w

    OLY

    Snatch Singles
    85 – 90 – 95 – 100F – 100F

    Clean + Jerk Singles
    115 – 125 F Jerk – 125 – 130 F Clean – 130 F Clean

  2. heidi_w

    OLY

    Snatch Singles
    85 – 90 – 95 – 100F – 100F

    Clean + Jerk Singles
    115 – 125 F Jerk – 125 – 130 F Clean – 130 F Clean

  3. Tapout

    Oly
    Snatch Singles
    65-70-75-80(f)-80

    Clean and Jerks Singles
    95-100-105-110 (power clean) -115 (f)

    WOD
    Pull ups 5×3 (I did 4×3)
    small red band first round
    BW rounds 2-4

    1000 M Row = 4:06

  4. Tapout

    Oly
    Snatch Singles
    65-70-75-80(f)-80

    Clean and Jerks Singles
    95-100-105-110 (power clean) -115 (f)

    WOD
    Pull ups 5×3 (I did 4×3)
    small red band first round
    BW rounds 2-4

    1000 M Row = 4:06

  5. Kim

    Oly Snatches
    98 – 103 – 113 – 118(f X 2)

    Clean and jerks
    113 – 118 – 123 – 128(f X 2)

    1K row
    3:44.1

  6. Kim

    Oly Snatches
    98 – 103 – 113 – 118(f X 2)

    Clean and jerks
    113 – 118 – 123 – 128(f X 2)

    1K row
    3:44.1

    1. Matt

      Correction: 3:17, thanks for checking on me Michele!

      Oly: Power Snatch 155x1x5
      Power Clean and Push Jerk 205x1x5

    1. Matt

      Correction: 3:17, thanks for checking on me Michele!

      Oly: Power Snatch 155x1x5
      Power Clean and Push Jerk 205x1x5

  7. Liz

    pull ups: 10 sets of 3 strict at bodyweight
    row 4:08 – planned to go 2:00 for first and last 250, 2:10 for middle 500

    mucho shoulder pt

  8. Liz

    pull ups: 10 sets of 3 strict at bodyweight
    row 4:08 – planned to go 2:00 for first and last 250, 2:10 for middle 500

    mucho shoulder pt

  9. BAston

    3 sets of 8 bench press @ 155# / 8 dumbbell bench press with 50’s

    4 rounds, every 2 minutes: 50 dubs / 10 box jumps 24″ (this was supposed to go longer but I stopped to do gymnastics shit with JCash and Richie).

    Some handstand walks to finish up.

  10. BAston

    3 sets of 8 bench press @ 155# / 8 dumbbell bench press with 50’s

    4 rounds, every 2 minutes: 50 dubs / 10 box jumps 24″ (this was supposed to go longer but I stopped to do gymnastics shit with JCash and Richie).

    Some handstand walks to finish up.

  11. Michele Adler

    Thanks Liz, Denise, and Matt for the rowing tips! Pull-ups I did my progression that I’ve been doing, 9-9-8-7-6 with green and black band and then 3 sets of 3 with just the green band. Worked on holding them at the top.
    1K row: 4:27

  12. Michele Adler

    Thanks Liz, Denise, and Matt for the rowing tips! Pull-ups I did my progression that I’ve been doing, 9-9-8-7-6 with green and black band and then 3 sets of 3 with just the green band. Worked on holding them at the top.
    1K row: 4:27

  13. Joe

    Oly:
    145 snatch
    195 clean and jerk
    Little burnt from yesterday in the jerk

    Clean 220 pr, no jerk

    Bonus:
    Played with some pull up progressions. Worked up to 3 strict pu, 3 c2b, 2 mu

    5 sets of 3 weighted pu: up to 31 lbs

    6×5 hspu with jcash

  14. Joe

    Oly:
    145 snatch
    195 clean and jerk
    Little burnt from yesterday in the jerk

    Clean 220 pr, no jerk

    Bonus:
    Played with some pull up progressions. Worked up to 3 strict pu, 3 c2b, 2 mu

    5 sets of 3 weighted pu: up to 31 lbs

    6×5 hspu with jcash

  15. JLee

    Weighted Pull Ups – 5×3 @ 12kg + 2.5lb #math

    1000M row – 3:28. I think it helped to put the damper a bit higher for this sprint, but I’m still not actually sure what it does. At least got a good placebo effect out of it.

    Open Gym

    Mobility fun many different variations of squat holds
    3×10 glute ham raise
    3×10 reverse hyper with the 45#x2

    Tried to hang with the pull up bar kidz but couldn’t cut it

  16. JLee

    Weighted Pull Ups – 5×3 @ 12kg + 2.5lb #math

    1000M row – 3:28. I think it helped to put the damper a bit higher for this sprint, but I’m still not actually sure what it does. At least got a good placebo effect out of it.

    Open Gym

    Mobility fun many different variations of squat holds
    3×10 glute ham raise
    3×10 reverse hyper with the 45#x2

    Tried to hang with the pull up bar kidz but couldn’t cut it

  17. D-Nice

    Pull ups: 6 sets of 3 with the green band
    1k row: 3:55.9

    Snatch singles: worked up to 65#
    Bailed 100% of the non-perfect catches to keep my shoulder safe

    Clean singles: worked up to 120#