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Wed Mar 1st and Thurs Mar 2nd

28
Feb

Wed Mar 1st and Thurs Mar 2nd

Wednesday Oly

Snatch – 1 rep max
Clean & jerk – 1 rep max

Thursday CrossFit

Strength

Back Squat
10 – 8 – 6 – 4

WOD

Complete as many rounds and reps as possible in 7 minutes of:
10 overhead squat
3 bar muscle-ups

Men use 95 lb.
Women use 65 lb.

Post rounds/reps completed to comments.

69 Responses

  1. Joe

    Snatched to 135

    Did yesterday:

    Deads – 54
    Hpc – 48
    Squat – 37
    Press – 83

    Women’s rx cause oops I don’t read good. Still super crappy

  2. heidi_w

    Snatch 1RM
    up to 95# (gettin’ closer to triple digits again, phew)

    Clean + Jerk 1RM
    up to 110#

  3. BAston

    Reverse Hypers: 4×10 (with 25’s)

    4 sets of 10 back extensions / 15 GHD’s w/ 10# plate (mixed in a few muscle ups on the rings as well)

    1 minute on / 30 seconds off for 5 rounds on the assault bike (60 cals).

  4. Rekas

    OG

    10′ EMOM – (2 ring dips)
    This felt really hard but slowly improving…did 2 in a row once cuz Matt made me. pr! 🙂

    Handstand holds/walking practice
    The mental game is real -_-

  5. AllisonR

    Snatch: got up to 62lb but then did a funky thing with the shoulder so i stopped and did GHD situps and worked on pull-ups. Sooooo close to a pull up

  6. Alice

    Open Gym

    recovery day oly work:
    10min EMOM 1 Snatch – 85# across
    10min EMOM 1 Clean + 2 Jerk – 95# across

    1. LaurenMargaret

      Thursday WOD

      Back Squat – 10 @85, 8 @95, 6 @105, 4 @115

      AMRAP 4+1
      *OH squat @ 45
      *Ring rows

  7. ERIC S.

    15 min Emom
    Min 1- 40 dubs
    Min 2- 5 power cleans 185#
    Min 3- 10 C2B

    10 min Emom
    Even min – 3 tng power snatches 145#
    Odd min – 10 hspu

    Cash 3 rounds NFT
    15 ghd situps
    10 back extension

  8. johanna

    Skillz day
    4 sets of 50 dubs, rest one minute in between: 50, 13-42 (tried to just get that 50 unbroken), 50, 43-7

    5 mins HSPUs: 33

    C2B cycling practice, got a few doubles, but just not working well for me.

    10 min AMRAP created by Matt for some targeted work:
    4 C+J @105 (power cleans and mostly push jerks, a few split jerks)
    8 T2B
    12 Pistols
    Score: 4+8

  9. JoJo

    15 min Emom
    Min 1- 40 dubs
    37 each RD unbroken
    Min 2- 5 power cleans 105
    Min 3- 10 T2B all cycled

    10 min Emom
    Even min – 3 power snatches 75#
    Odd min – 3 hspu

    Cash 3 rounds NFT
    15 ghd situps
    10 back extension (this sucked)

  10. Roberts

    15 min Emom
    Min 1- 20 dubs
    Min 2- 5 power cleans 105
    Min 3- 7 T2B – didnt drop from the bar!

    10 min Emom
    Even min – 2 power snatches 83 – meant to do 73 but didn’t realize until round 2 that it was heavier 🤦🏼‍♀️
    Odd min – 2 HSPU – got through 3 rounds, then did singles

    Cash 3 rounds NFT

    10 back extension

  11. Darcy

    Sundays Wod:
    60 abmat sit ups
    21 Thruster @65#
    45 abmat sit ups
    15 Thruster
    30 abmat sit ups
    9 Thruster
    9:29

  12. robseda

    Morning struggle: snatch up to 145, c&j up to 215- 3 failed jerks at 225- body feeling roughed up

    Pm fun: handstand walk progression then practice.. a few triple unders, a few lashings

  13. Kim

    Oly with Melanie
    Snatches 83 93 103 108×2 113(f X 2)

    Clean and jerks
    Worked up to 123 with power cleans

  14. Chi

    8 reps back squat @ #135
    (10 reps #125, 8 reps #135, 6 reps #145, 4 reps #150)

    6 rounds @ #45 w/ring rows

  15. Ron

    Interesting rep scheme.
    185, 210, 230, 275. Failed on rep 4 of 275.

    Metcon 3+ 3 ohs rx. Scales bar muscle ups. (5 assisted band my practice and 5 strict pull ups.

  16. heidi_w

    Back Squats
    95×10 | 110×8 | 125×6 | 145×4
    (felt light, should have gone heavier)

    Metcon
    6+8
    OHS @55, ring rows

  17. BAston

    BS:

    185(10) – 205(8) – 225(6) – 235(1) – I had nothing left / wussed out on the last set

    WOD:

    4+10 rx’d (OHS felt great. Got the first 3 MU’s unbroken, then it was 2/1 each time).

    Big 6am today!

  18. Rekas

    BS: 130,135,145,155
    These felt great!

    Metcon: 4 rounds w/c2b, 65#
    ohs – unbroken, nice and low each rep 🙂
    Lots of staring at the pull-up bar…not recommended.

  19. Rich S

    Took it easy on BS, should have been a rest day.
    2+10 rx but some OHS were questionable, had to fight for them.

  20. Melanie

    Forgot to blog yest
    Wed:
    Tuesdays WOD
    then Oly
    Snatch up to 93lbs
    C&J up to 113lbs

    Thurs
    Squat: 125(10)-130(8)-135(6)-140(4)
    metcon: 4+11 w/ 3 pull-ups

  21. JoJo

    BS 110-135-145-165

    Metcon: 5 Rds #65 C2B

    ZERO MUSCLE-UP but good practice today. 🙁 let’s hope muscle-up does not SHOW up tonight for 17.2!

  22. johanna

    BS: 125(10)-145(8)-165(6)-175(4)
    started too light, but everything was tough after pistols yesterday

    Metcon: 6+10 with C2B and 63#

    who’s going to get their first bar muscle up this weekend??

  23. Michele Adler

    I was confused when Matt told me to do lunges and did light BS
    53-63-73-83 nothing felt that great
    8+10 PVC and 5 ring rows per round
    Back stretching

  24. Michele Adler

    I was confused when Matt told me to do lunges and did light BS
    53-63-73-83 nothing felt that great
    8+10 PVC and 5 ring rows per round
    Back stretching

  25. dquat

    10min assbike – easy nose breathing pace – set a parasympathetic tone
    +
    90/90 breathing w/ hip lift for 20/30 breaths – same tone
    +
    3sets
    Deadbugs: 6 reps/side slow& controlled, focus on lower back staying pressed into floor
    Prone Single Arm Pec stretch: arm extended at 45 degrees – 1min/side
    Single Arm KB bottom FS hold: 10 deep breaths/side
    +
    3sets
    A1. Single Arm BTN Barbell Press: 6reps/side @ 3212 tempo
    rest1min *** need more rest for pullups to look ok
    A2. Single Arm Supinated ring pullups: 4reps/side (opposite arm assists with ring extended laterally)
    rest1min
    +
    3sets
    B1. Arms OH Duck Walk: 25′
    Rest1min
    B2. Bottom OHS Hold w/ barbell: 10 deep breaths
    rest1min
    3sets
    C. Cossack squat: 8 reps/side: rest as needed

    rear delts/teres major/lats are smoked. I guess that’s the point.

  26. dquat

    10min assbike – easy nose breathing pace – set a parasympathetic tone
    +
    90/90 breathing w/ hip lift for 20/30 breaths – same tone
    +
    3sets
    Deadbugs: 6 reps/side slow& controlled, focus on lower back staying pressed into floor
    Prone Single Arm Pec stretch: arm extended at 45 degrees – 1min/side
    Single Arm KB bottom FS hold: 10 deep breaths/side
    +
    3sets
    A1. Single Arm BTN Barbell Press: 6reps/side @ 3212 tempo
    rest1min *** need more rest for pullups to look ok
    A2. Single Arm Supinated ring pullups: 4reps/side (opposite arm assists with ring extended laterally)
    rest1min
    +
    3sets
    B1. Arms OH Duck Walk: 25′
    Rest1min
    B2. Bottom OHS Hold w/ barbell: 10 deep breaths
    rest1min
    3sets
    C. Cossack squat: 8 reps/side: rest as needed

    rear delts/teres major/lats are smoked. I guess that’s the point.