Sunday, March 5th

4
Mar

Sunday, March 5th

Oly Session

Hang power snatch
5 x 2

Hang power clean + pushΒ jerk
5 x (2+2)

CrossFit Session

Part A
Complete as many ring dips as possible in 5 minutes.

Part B
Complete as many rounds as possible in 12 minutes of:
3Β rope climbs
135/95-lb. push presses, 12 reps
50 double-unders

Post all results to Comments.

38 Responses

  1. heidi_w

    OLY
    5×2 power snatch (from above the knee)
    75-75-75-80-80

    5×2 power clean + split jerk (from above the knee)
    95-95-100-100-105

  2. heidi_w

    OLY
    5×2 power snatch (from above the knee)
    75-75-75-80-80

    5×2 power clean + split jerk (from above the knee)
    95-95-100-100-105

  3. JLee

    OLY

    Power Snatch x2: 105-105-110-110-110
    Power Clean x2 + Split Jerk x2: 155-160-165-165-165

    WOD
    Juuust about 3 rounds scaled to 110# PP and 25 double unders. Wound down the last 80 seconds cranking out dubs instead of getting back to the rope.

    cash ouch – forgot to wear long socks or bring sleeves

  4. JLee

    OLY

    Power Snatch x2: 105-105-110-110-110
    Power Clean x2 + Split Jerk x2: 155-160-165-165-165

    WOD
    Juuust about 3 rounds scaled to 110# PP and 25 double unders. Wound down the last 80 seconds cranking out dubs instead of getting back to the rope.

    cash ouch – forgot to wear long socks or bring sleeves

  5. Mike Wask

    Ring dips – 19
    WOD – 2 + 9 @ 135, did 15 DUs each round and did 1 rope climb(first rope climb ever) and the rest were rope pulls

    Bropen – 2 + 42

    10 min ass bike – 93 cal

  6. Mike Wask

    Ring dips – 19
    WOD – 2 + 9 @ 135, did 15 DUs each round and did 1 rope climb(first rope climb ever) and the rest were rope pulls

    Bropen – 2 + 42

    10 min ass bike – 93 cal

    1. Joe

      OG accessories:

      5×8 bottom up kb press

      Rotator cuff and surrrounding area band work:
      3 different positions, pulling forward and back, 10-25 rep sets

    1. Joe

      OG accessories:

      5×8 bottom up kb press

      Rotator cuff and surrrounding area band work:
      3 different positions, pulling forward and back, 10-25 rep sets

  7. Rekas

    15 ring dips for time (9:18)
    Ooof so sore! These hurt every rep

    Power cleans for kicks (trips,dubs & heavy singles)
    115
    135
    145
    155
    170 pr

  8. Rekas

    15 ring dips for time (9:18)
    Ooof so sore! These hurt every rep

    Power cleans for kicks (trips,dubs & heavy singles)
    115
    135
    145
    155
    170 pr

  9. Matt

    Bropen 17.2
    12 min Amrap
    2 rounds:
    50 Romanian deads with 50lb dbs
    16 elbow supported knees to elbows
    8 25lb curl and press
    2 rounds:
    50 Romanian deads with 50lb dbs
    16 strict pull-ups
    8 25lb curl and press

    2 rounds + 50 deads and 16 pull-ups

    5 minute push-ups: 60, shoulder a little bit wonky but getting better

    12 min amrap
    3 legless rope climbs
    18 strict press at 75lbs
    50 dubs
    – 3+10

  10. Matt

    Bropen 17.2
    12 min Amrap
    2 rounds:
    50 Romanian deads with 50lb dbs
    16 elbow supported knees to elbows
    8 25lb curl and press
    2 rounds:
    50 Romanian deads with 50lb dbs
    16 strict pull-ups
    8 25lb curl and press

    2 rounds + 50 deads and 16 pull-ups

    5 minute push-ups: 60, shoulder a little bit wonky but getting better

    12 min amrap
    3 legless rope climbs
    18 strict press at 75lbs
    50 dubs
    – 3+10

  11. chad

    OG Split Jerk
    115(5)-135(5)-155(3)-165(3)-185-195-205(f)-205

    Wendler Bench 5’s
    130(5)-150(5)-170(9)

    Bench 5×[email protected] superset 5×3 Strict Muscle Ups (3-3-3-2/1-1/1/1)

    5 RFT
    50 Unbroken Dubs
    20 Unbroken Wall Balls
    11:01

  12. chad

    OG Split Jerk
    115(5)-135(5)-155(3)-165(3)-185-195-205(f)-205

    Wendler Bench 5’s
    130(5)-150(5)-170(9)

    Bench 5×[email protected] superset 5×3 Strict Muscle Ups (3-3-3-2/1-1/1/1)

    5 RFT
    50 Unbroken Dubs
    20 Unbroken Wall Balls
    11:01

  13. Cash in:

    1000 m – 4:30

    Bent over Rows w/ Barbell: 3 x 8 185#

    Bropen 17.2

    Bropen 17.2
    12 min Amrap
    2 rounds:
    50 Romanian deads with 50lb dbs
    16 elbow supported knees to elbows
    8 25lb curl and press
    2 rounds:
    50 Romanian deads with 50lb dbs
    16 strict pull-ups
    8 25lb curl and press

    3 Full Rounds

    Cash out:
    5 Rounds for Quality
    10 Back Extenstions
    10 GHDs

  14. Cash in:

    1000 m – 4:30

    Bent over Rows w/ Barbell: 3 x 8 185#

    Bropen 17.2

    Bropen 17.2
    12 min Amrap
    2 rounds:
    50 Romanian deads with 50lb dbs
    16 elbow supported knees to elbows
    8 25lb curl and press
    2 rounds:
    50 Romanian deads with 50lb dbs
    16 strict pull-ups
    8 25lb curl and press

    3 Full Rounds

    Cash out:
    5 Rounds for Quality
    10 Back Extenstions
    10 GHDs

  15. Michele Adler

    Ring push-ups in 5 mins: 34
    WOD: 3+11 @53# prob could go a little heavier next time with PP. And first rope climb all the way up, yay!!
    Back stretching
    Pull-up progression
    Ring planks yuck didn’t last long bc arms were toast

  16. Michele Adler

    Ring push-ups in 5 mins: 34
    WOD: 3+11 @53# prob could go a little heavier next time with PP. And first rope climb all the way up, yay!!
    Back stretching
    Pull-up progression
    Ring planks yuck didn’t last long bc arms were toast