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Wed, July 12th and Thurs, July 13th

11
Jul

Wed, July 12th and Thurs, July 13th

Heads up! If you aren’t as comfortable as Chad in the bottom of your squat, you may need some squat therapy! Next Wednesday, join our phavorite physio Grayson Wickam for 2 hours of mobility knowledge and practice. Sign up here.

Wednesday Oly

High Hang Power Snatch
5-5-3-3-1-1-1

Snatch Grip Deadlift
2-2-2-2

Thursday CrossFit

Skill Work

On the minute for 10 minutes:

Even: 15-20 Abmat Sit-Ups
Odd: 4-6 Strict Ring Dips

Conditioning

3 rounds:
400m Run
21 Burpees

Post time to Comments.

0 Response

  1. Matt

    High Hang Power Snatch 5533111
    95-105-115-115-125-125-125
    — This was really tough for me today, weak grip and low power after last night

    Snatch Dead Doubles
    235-245-255-265

  2. Kim

    High Hang Power Snatch
    65(5) – 75(5) – 85(3) – 90(3-failed) – 95 – 100 – 105(failed)

    Snatch Deadlift Doubles
    150 across

  3. JLee

    High Hang Power Snatch 5533111
    85-95-105-115-125(ugly)-125-125(F)

    Snatch Grip DLs x 2
    195-205-215-225

  4. BAston

    Romanian DL:
    5×5 @ 185#

    Press:
    10 @ 95#
    2×7 @ 105#
    2×5 @ 115#
    2×7 @ 95#
    (mixed in 4 sets of 12 GHD’s with 10# plate)

    20 strict ring ding dips

  5. dtm

    Oly Things:
    Squat snatch and hang squat snatches between 95-125.
    The road to beating Matt and ELove’s Nancy times starts here.

    Thursday Skill Work:
    GHDs: 12/12/10/10/10
    Strict ring dips w/ 20# chain: 12/10/10/10/10

  6. ERIC S.

    On Thursdays emom
    Its not for score. I want to emphasize the importance of quality > quantity here.

    For the conditioning tomorrow
    In this simple couplet, we are looking to directly attack our mid-range conditioning capacity. Regular burpees today (not bar facing/over). This workout is fast – but are to still approach the first round conservatively. This workout is often won/lost on the second and third run. This is where we can see a 20+ second deviation between efforts. The burpees can slow a touch, but rarely to the tune of 20 seconds slower. That amount of time slips away fast on the run.

    On the burpees… breathe. To clear 21 burpees at a near sprint pace, we can finish the set 5-8 seconds faster. However, the cost is we have trouble getting air into our body given the cycle time of the movement. Those 5-8 seconds can disappear very, very quickly during the transition to, and during, the following 400 meter run. A faster than normal, but measured pace on these repetitions will allow us to hold the pace on the run.
    On the last 200 meters of the final run, open up our efforts and find what’s left. As much of a lactic state our bodies will be in at this point, we know the burpees will be there. Let this be the mental victory we seek tomorrow – that we left it all there, on that final 200 meter + 21 burpee stretch. There’s no good or bad times – this one is purely based on effort.
    Some of our very fast runners will finish this in under 9min.
    Good luck

  7. ERIC S.

    To “hang” lift is to begin any Olympic Weightlifting movement from any height on the body other than the floor. There are three main hang positions: high hang (between waist and mid-quadriceps), mid hang (immediately above knees), and the low hang (immediately below knees).

    Oly
    High hang power snatches
    95(5) 115(5) 135(3) 145(3)
    155(1) 165(1) 175(1) 180(1) PR

  8. JoJo

    Fhixtreme 6am
    22 Burpees
    500 meter row
    22 Burpees

    Teams of 3
    4 RDs of
    21-15-9
    Cal row
    Box jump overs
    Double kettle bell rack squats 24/16KG

    OG
    Snatch work: speed/ technique empty bar
    Low hang snatch with blocks
    20 min EMOM 3 low hang snatch.

    45/65lbs

  9. Joe

    Yesterday:
    70 reps
    1+1
    1+8

    Almost identical to Brian. I’ll Echo his sentiments: wallballs were rough

  10. Ashley Moduno

    Squat Waves
    3 reps @ 160
    1 rep @ 170-175-180-190 These felt really good. Can’t wait to do this one again
    Front squats 15 @ 115

    Run and Burp
    11:53

    OLY high hang power snatch 5-5-3-3-1-1-1
    65-70-75-75-75-80-85-90 Form was awful

    20-15-10-5:
    Calorie row
    box jump (20)
    hang power clean (65)
    9:29 rx

  11. BigTuck

    Beached
    27-21-15-19
    Row for calories
    Kb swings @24kg
    OHS @ 75#

    13:18

    I now understand “baby giraffe legs”

  12. Liz

    Frontline:
    100 du for time: 0:55
    100 goblet squat with 35#db: 3:54
    3×3 press, pp, pj
    53-58-60; 60-65-70; 70-75-75
    Kept it light to not eff the shoulder
    10×3 strict ring dips with a 5 second bottom of dip hold at end

  13. Lina

    On the minute for 10 minutes:
    Even: 15-20 Abmat Sit-Ups
    Odd: 4-6 Strict Ring Dips

    Conditioning
    3 rounds:
    400m Run
    21 Burpees
    Total time: 11:08

    1. Lina

      Wednesday: “Barbara”
      5 rounds , 3 min rest

      20 pull ups
      30 push ups
      40 sit ups
      50 squats

      Specific time: (1rst: 7:42, 2nd: 10:42-18:13, 3rd: 21:13-28:21, 4th: 31:21-39:09, 5th: 42:09-50:09)

      Total time: 50:09 🙂

  14. Joe

    Today:

    Alternating emom:
    6 dips, focusing on external rotation at the top In later rounds
    20 abmat sit-ups

    Conditioning:
    10:55. it was hot at 6am, don’t want to know what this evening will be like

  15. JLee

    Thursday

    EMOM
    Abmat situps: 20 x 5
    Strict ring dips: 6-6-4-4-3

    Conditioning:
    11:23 Goal was mainly to not walk. Check.

  16. ally

    Emom:
    15 ab mat sit ups
    4 scaled ring dips, starting with a jump from the floor

    Conditioning: 12:29

  17. Alice

    Thursday WOD

    emom:
    ghds – 25, 25, 20, 20, 20
    strict ring dips – 5, 5, 4, 5, 4

    conditioning: 9:04 rx

  18. Liz

    frontline conditioning day
    amrap of:
    2 min max 2″ deficit push ups – 36
    1 min rest
    2 min max of v ups – 45
    2 min max 2″ deficit push ups – 30
    1 min rest
    2 min max of v ups – 50
    5 min rest
    1 mile run – 6:36 *92 degrees with 70% humidity felt AWFUL

    cash out:
    tabata hollow hold + side planks
    5×5 glute ham raise

    tried to do ring dips but was fried from yesterday

  19. chad

    7pm Solo
    10 min AMRAP
    8 Bench 135
    10 Alternating Pistols
    8+11rx
    Dumbbell Snatch Practice 2-2-3-2-4
    8pm – 4 rounds of today’s EMOM w/15 GHDs
    Metcon: 9:14
    Curls and Pushups

  20. cat

    missed the gym, went to the track

    3 rds
    400 m run, 21 burps
    13:59

    10 min emom
    15 situps
    7 dips on bench

11
Jul

Wed, July 12th and Thurs, July 13th

Heads up! If you aren’t as comfortable as Chad in the bottom of your squat, you may need some squat therapy! Next Wednesday, join our phavorite physio Grayson Wickam for 2 hours of mobility knowledge and practice. Sign up here.

Wednesday Oly

High Hang Power Snatch
5-5-3-3-1-1-1

Snatch Grip Deadlift
2-2-2-2

Thursday CrossFit

Skill Work

On the minute for 10 minutes:

Even: 15-20 Abmat Sit-Ups
Odd: 4-6 Strict Ring Dips

Conditioning

3 rounds:
400m Run
21 Burpees

Post time to Comments.

56 Responses

  1. Matt

    High Hang Power Snatch 5533111
    95-105-115-115-125-125-125
    — This was really tough for me today, weak grip and low power after last night

    Snatch Dead Doubles
    235-245-255-265

  2. Kim

    High Hang Power Snatch
    65(5) – 75(5) – 85(3) – 90(3-failed) – 95 – 100 – 105(failed)

    Snatch Deadlift Doubles
    150 across

  3. JLee

    High Hang Power Snatch 5533111
    85-95-105-115-125(ugly)-125-125(F)

    Snatch Grip DLs x 2
    195-205-215-225

  4. BAston

    Romanian DL:
    5×5 @ 185#

    Press:
    10 @ 95#
    2×7 @ 105#
    2×5 @ 115#
    2×7 @ 95#
    (mixed in 4 sets of 12 GHD’s with 10# plate)

    20 strict ring ding dips

  5. dtm

    Oly Things:
    Squat snatch and hang squat snatches between 95-125.
    The road to beating Matt and ELove’s Nancy times starts here.

    Thursday Skill Work:
    GHDs: 12/12/10/10/10
    Strict ring dips w/ 20# chain: 12/10/10/10/10

  6. ERIC S.

    On Thursdays emom
    Its not for score. I want to emphasize the importance of quality > quantity here.

    For the conditioning tomorrow
    In this simple couplet, we are looking to directly attack our mid-range conditioning capacity. Regular burpees today (not bar facing/over). This workout is fast – but are to still approach the first round conservatively. This workout is often won/lost on the second and third run. This is where we can see a 20+ second deviation between efforts. The burpees can slow a touch, but rarely to the tune of 20 seconds slower. That amount of time slips away fast on the run.

    On the burpees… breathe. To clear 21 burpees at a near sprint pace, we can finish the set 5-8 seconds faster. However, the cost is we have trouble getting air into our body given the cycle time of the movement. Those 5-8 seconds can disappear very, very quickly during the transition to, and during, the following 400 meter run. A faster than normal, but measured pace on these repetitions will allow us to hold the pace on the run.
    On the last 200 meters of the final run, open up our efforts and find what’s left. As much of a lactic state our bodies will be in at this point, we know the burpees will be there. Let this be the mental victory we seek tomorrow – that we left it all there, on that final 200 meter + 21 burpee stretch. There’s no good or bad times – this one is purely based on effort.
    Some of our very fast runners will finish this in under 9min.
    Good luck

  7. ERIC S.

    To “hang” lift is to begin any Olympic Weightlifting movement from any height on the body other than the floor. There are three main hang positions: high hang (between waist and mid-quadriceps), mid hang (immediately above knees), and the low hang (immediately below knees).

    Oly
    High hang power snatches
    95(5) 115(5) 135(3) 145(3)
    155(1) 165(1) 175(1) 180(1) PR

  8. JoJo

    Fhixtreme 6am
    22 Burpees
    500 meter row
    22 Burpees

    Teams of 3
    4 RDs of
    21-15-9
    Cal row
    Box jump overs
    Double kettle bell rack squats 24/16KG

    OG
    Snatch work: speed/ technique empty bar
    Low hang snatch with blocks
    20 min EMOM 3 low hang snatch.

    45/65lbs

  9. Joe

    Yesterday:
    70 reps
    1+1
    1+8

    Almost identical to Brian. I’ll Echo his sentiments: wallballs were rough

  10. Ashley Moduno

    Squat Waves
    3 reps @ 160
    1 rep @ 170-175-180-190 These felt really good. Can’t wait to do this one again
    Front squats 15 @ 115

    Run and Burp
    11:53

    OLY high hang power snatch 5-5-3-3-1-1-1
    65-70-75-75-75-80-85-90 Form was awful

    20-15-10-5:
    Calorie row
    box jump (20)
    hang power clean (65)
    9:29 rx

  11. BigTuck

    Beached
    27-21-15-19
    Row for calories
    Kb swings @24kg
    OHS @ 75#

    13:18

    I now understand “baby giraffe legs”

  12. Liz

    Frontline:
    100 du for time: 0:55
    100 goblet squat with 35#db: 3:54
    3×3 press, pp, pj
    53-58-60; 60-65-70; 70-75-75
    Kept it light to not eff the shoulder
    10×3 strict ring dips with a 5 second bottom of dip hold at end

  13. Lina

    On the minute for 10 minutes:
    Even: 15-20 Abmat Sit-Ups
    Odd: 4-6 Strict Ring Dips

    Conditioning
    3 rounds:
    400m Run
    21 Burpees
    Total time: 11:08

    1. Lina

      Wednesday: “Barbara”
      5 rounds , 3 min rest

      20 pull ups
      30 push ups
      40 sit ups
      50 squats

      Specific time: (1rst: 7:42, 2nd: 10:42-18:13, 3rd: 21:13-28:21, 4th: 31:21-39:09, 5th: 42:09-50:09)

      Total time: 50:09 🙂

  14. Joe

    Today:

    Alternating emom:
    6 dips, focusing on external rotation at the top In later rounds
    20 abmat sit-ups

    Conditioning:
    10:55. it was hot at 6am, don’t want to know what this evening will be like

  15. JLee

    Thursday

    EMOM
    Abmat situps: 20 x 5
    Strict ring dips: 6-6-4-4-3

    Conditioning:
    11:23 Goal was mainly to not walk. Check.

  16. ally

    Emom:
    15 ab mat sit ups
    4 scaled ring dips, starting with a jump from the floor

    Conditioning: 12:29

  17. Alice

    Thursday WOD

    emom:
    ghds – 25, 25, 20, 20, 20
    strict ring dips – 5, 5, 4, 5, 4

    conditioning: 9:04 rx

  18. Liz

    frontline conditioning day
    amrap of:
    2 min max 2″ deficit push ups – 36
    1 min rest
    2 min max of v ups – 45
    2 min max 2″ deficit push ups – 30
    1 min rest
    2 min max of v ups – 50
    5 min rest
    1 mile run – 6:36 *92 degrees with 70% humidity felt AWFUL

    cash out:
    tabata hollow hold + side planks
    5×5 glute ham raise

    tried to do ring dips but was fried from yesterday

  19. chad

    7pm Solo
    10 min AMRAP
    8 Bench 135
    10 Alternating Pistols
    8+11rx
    Dumbbell Snatch Practice 2-2-3-2-4
    8pm – 4 rounds of today’s EMOM w/15 GHDs
    Metcon: 9:14
    Curls and Pushups

  20. cat

    missed the gym, went to the track

    3 rds
    400 m run, 21 burps
    13:59

    10 min emom
    15 situps
    7 dips on bench