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Wed Mar 8th and Thurs Mar 9th

7
Mar

Wed Mar 8th and Thurs Mar 9th

Heads Up! USAW-SP Certification at Metropolis on May 6th and 7th!
OlyΒ all day = Best weekend ever!

Wednesday Oly

Snatch + OHS
5 x (1+2)
Snatch pull
3 x 3
Snatch grip push press
3 x 5

Thursday CrossFit

Back Squat
3 xΒ 3

Then, complete as many rounds as possible in 7 minutes of:
135/95-lb. power cleans, 10 reps
20 push-ups

Post load and rounds completed to comments.

132 Responses

  1. Ron

    Crossfit Pearl District, Portland, OR

    Complex: PS + 3 OHS: worked up to 155

    25 OHS/50 Abmat SU
    20 /40
    15 / 30
    10 / 20
    5 / 10

    @ 95#

    12:24

  2. Rekas

    OG with the early birds

    50 push-ups for time – 5:53
    These fell apart fast (good form throughout)

    Handstand holds, walking backwards and attempting to walk forwards (got max 3 steps)
    Some shoulder taps against the wall also. Arms fried.
    #babysteps

  3. Rekas

    OG with the early birds

    50 push-ups for time – 5:53
    These fell apart fast (good form throughout)

    Handstand holds, walking backwards and attempting to walk forwards (got max 3 steps)
    Some shoulder taps against the wall also. Arms fried.
    #babysteps

  4. Joe

    Yesterday:

    Deads: 335×5 (pr)

    Wod: 1+30 6 in deficit, 20 cal and pistols to a box

    Huge goat of mine

  5. Joe

    Yesterday:

    Deads: 335×5 (pr)

    Wod: 1+30 6 in deficit, 20 cal and pistols to a box

    Huge goat of mine

  6. Mike Wask

    Thursday’s workout:

    Back Squat 3×3 – 245

    7 min AMRAP 10 power cleans and 20 push-ups – 3 + 2 Rx

    Weigh in – 249.4. Last time I remember weighing myself was December 16th @ 264, so definitely making some progress

    1. Mike Wask

      Also, is anyone that’s planning on going to 6am Friday willing to stick around for a bit to judge me on 17.3? I have a wedding to go to this weekend and can’t make it.

    2. Rekas

      Mike that is AMAZING!!! Keep up the hard work! πŸ™‚

      (Won’t be around Friday am, but I’m sure someone can help you out!)

  7. Mike Wask

    Thursday’s workout:

    Back Squat 3×3 – 245

    7 min AMRAP 10 power cleans and 20 push-ups – 3 + 2 Rx

    Weigh in – 249.4. Last time I remember weighing myself was December 16th @ 264, so definitely making some progress

    1. Mike Wask

      Also, is anyone that’s planning on going to 6am Friday willing to stick around for a bit to judge me on 17.3? I have a wedding to go to this weekend and can’t make it.

    2. Rekas

      Mike that is AMAZING!!! Keep up the hard work! πŸ™‚

      (Won’t be around Friday am, but I’m sure someone can help you out!)

  8. BAston

    BS 3×3 @ 225#

    Avoiding anything that involves my hands for another day or two, still ripped from 17.2. Might come in later for some ass bike / GHD’s.

    Rest day tomorrow.

  9. BAston

    BS 3×3 @ 225#

    Avoiding anything that involves my hands for another day or two, still ripped from 17.2. Might come in later for some ass bike / GHD’s.

    Rest day tomorrow.

  10. heidi_w

    OLY
    1 Snatch Squat + 2 OHS
    85 – 85 – 90 – 90 – 95 (matched current 1RM snatch)

    Snatch Pull Triples
    115 – 115 -115

    Snatch Push Press Fives
    75 – 80 – 85
    (touch ‘n go)
    …felt good, will go heavier next time.

  11. heidi_w

    OLY
    1 Snatch Squat + 2 OHS
    85 – 85 – 90 – 90 – 95 (matched current 1RM snatch)

    Snatch Pull Triples
    115 – 115 -115

    Snatch Push Press Fives
    75 – 80 – 85
    (touch ‘n go)
    …felt good, will go heavier next time.

  12. robseda

    Sunday’s oly – kept it light with tight lower back
    Hang power snatch doubles up to 125#
    2 hang power clean + 2 push jerk up to 185#
    Sunday wod part B: 3+9
    12 min amrap
    3 rope-climbs legless
    12 push press 135#
    50 double unders

  13. robseda

    Sunday’s oly – kept it light with tight lower back
    Hang power snatch doubles up to 125#
    2 hang power clean + 2 push jerk up to 185#
    Sunday wod part B: 3+9
    12 min amrap
    3 rope-climbs legless
    12 push press 135#
    50 double unders

  14. AllisonR

    Assault bike – 15 cal
    Push up ladder work
    10 min (30 sec on and 30 sec off) of GHD sit-ups and hammy raises
    pull up work

  15. AllisonR

    Assault bike – 15 cal
    Push up ladder work
    10 min (30 sec on and 30 sec off) of GHD sit-ups and hammy raises
    pull up work

  16. dtm

    5×5 OHS @135# from a clean and jerk
    Max strict Dips (13-13-11-10-7)

    3 Rounds:
    Max L-sit (24/20/16)
    10 back extensions

  17. dtm

    5×5 OHS @135# from a clean and jerk
    Max strict Dips (13-13-11-10-7)

    3 Rounds:
    Max L-sit (24/20/16)
    10 back extensions

  18. Matt

    Hang Snatch + 2 OHS
    145 x 2, 155, 165, 175, could’ve used more warm-up and started heavier

    High Hang Snatch Pull (AKA Wide Grip Power Shrug)
    195 (w straps) 2 x 20 reps, 195(w/o straps) x 6 reps

    Snatch Grip Push Press
    155, 3 x 5 reps

  19. Matt

    Hang Snatch + 2 OHS
    145 x 2, 155, 165, 175, could’ve used more warm-up and started heavier

    High Hang Snatch Pull (AKA Wide Grip Power Shrug)
    195 (w straps) 2 x 20 reps, 195(w/o straps) x 6 reps

    Snatch Grip Push Press
    155, 3 x 5 reps

  20. Kim

    Snatch plus 2 OHS-
    83 – 93 – 98 – 103 – 108

    Snatch pulls at 133

    Snatch push press
    73 – 83 – 93

  21. Kim

    Snatch plus 2 OHS-
    83 – 93 – 98 – 103 – 108

    Snatch pulls at 133

    Snatch push press
    73 – 83 – 93

  22. Mickey.K

    Snatch + 2OHS:
    95,105,115,125,125, Kept it light to moderate, worked on technique
    Snatch pulls:
    140 x 3, 140 x 3, 140 x 8, Kept a little light, worked on technique
    Snatch grip push press 3×5:
    145, 145, 145, Moderate weight focus was technique

    Skill/Accessory work: 20 lb medball @10ft, not for time.
    25 Wall Ball (unbroken)
    10 ring muscle ups (8,2)
    25 wall ball (unbroken)
    10 ring muscle ups (4,3,3)
    25 wall ball (20,5)

  23. Mickey.K

    Snatch + 2OHS:
    95,105,115,125,125, Kept it light to moderate, worked on technique
    Snatch pulls:
    140 x 3, 140 x 3, 140 x 8, Kept a little light, worked on technique
    Snatch grip push press 3×5:
    145, 145, 145, Moderate weight focus was technique

    Skill/Accessory work: 20 lb medball @10ft, not for time.
    25 Wall Ball (unbroken)
    10 ring muscle ups (8,2)
    25 wall ball (unbroken)
    10 ring muscle ups (4,3,3)
    25 wall ball (20,5)

  24. ERIC S.

    15 Min emom
    minute one – 50 dubs
    minute two- 6 power cleans @185
    minute three- 10 ring dips

    15 Min emom
    minute one- 3 power snatch @ 155
    minute two- 6 HSPU
    minute three- 20 wallballs u.b.

  25. JoJo

    OG 10 AM: L-sits Tabata
    L-sit pull-ups 10 min EMOM -4
    10 min ring transition from floor got zero

    OG pm
    15 Min emom
    minute one – 45 dubs
    minute two- 6 power cleans @105
    minute three- 10 ring dips

    15 Min emom
    minute one- 3 power snatch @ 75
    minute two- 4 HSPU (a little help from Eroc on 4’s)
    minute three- 20 wallballs u.b.

  26. JoJo

    OG 10 AM: L-sits Tabata
    L-sit pull-ups 10 min EMOM -4
    10 min ring transition from floor got zero

    OG pm
    15 Min emom
    minute one – 45 dubs
    minute two- 6 power cleans @105
    minute three- 10 ring dips

    15 Min emom
    minute one- 3 power snatch @ 75
    minute two- 4 HSPU (a little help from Eroc on 4’s)
    minute three- 20 wallballs u.b.

  27. Roberts

    15 Min emom
    minute one – 25 dubs
    minute two- 4 power cleans @105
    minute three- 3 ring dips

    15 Min emom
    minute one- 3 power snatch @ 75
    minute two- 3 HSPU (ab mat and added 10# plate in round 3)
    minute three- 15 wallballs

    Shaming from JoJo and Eric – rx 😘

  28. Roberts

    15 Min emom
    minute one – 25 dubs
    minute two- 4 power cleans @105
    minute three- 3 ring dips

    15 Min emom
    minute one- 3 power snatch @ 75
    minute two- 3 HSPU (ab mat and added 10# plate in round 3)
    minute three- 15 wallballs

    Shaming from JoJo and Eric – rx 😘

  29. JoJo

    Roberts you get a pass today because it’s international Women’s Day. Go up on PC 5’s lady…

  30. JoJo

    Roberts you get a pass today because it’s international Women’s Day. Go up on PC 5’s lady…

  31. Alice

    6am OG
    sunday’s oly:
    hang power snatch 5 x 2 [ +3 OHS each time]
    β€”85# across
    hang power clean + push jerk 5 x (2+2)
    β€”105-105-110-110-110

    4min amrap of ghd sit-ups:
    β€”85

  32. Alice

    6am OG
    sunday’s oly:
    hang power snatch 5 x 2 [ +3 OHS each time]
    β€”85# across
    hang power clean + push jerk 5 x (2+2)
    β€”105-105-110-110-110

    4min amrap of ghd sit-ups:
    β€”85

  33. Melissa TruHero

    I’m back! Unfortunately didn’t get to do 17.2 in time to record it so I did it today.

    17.2 – 78 RX’d with tie breaker @ 4:29
    – thanks to Eric and Johanna for helping me attempt bar muscle ups and coaching! Wasn’t happening today.

    Wednesday OLY
    Snatch + 2 OHS
    73-78-83-88-93

    Snatch pulls 3×3 @ 113#

    Snatch push press 3×5 @ 73#

    Plank hold with 45# 2x1min

  34. Melissa TruHero

    I’m back! Unfortunately didn’t get to do 17.2 in time to record it so I did it today.

    17.2 – 78 RX’d with tie breaker @ 4:29
    – thanks to Eric and Johanna for helping me attempt bar muscle ups and coaching! Wasn’t happening today.

    Wednesday OLY
    Snatch + 2 OHS
    73-78-83-88-93

    Snatch pulls 3×3 @ 113#

    Snatch push press 3×5 @ 73#

    Plank hold with 45# 2x1min

  35. Michele Adler

    Did Monday’s Front Squat WOD, got up to 1 RM of 128 but form kind of fell apart for it. Also did pull-up progression and back stretching. Will do Metropolis Mike for time soon!

  36. Michele Adler

    Did Monday’s Front Squat WOD, got up to 1 RM of 128 but form kind of fell apart for it. Also did pull-up progression and back stretching. Will do Metropolis Mike for time soon!

  37. cat

    Tues wod
    Deadlift 133(5) 153(5) 163(5) 168(5) 173(5)
    Up 5# from last time I did this

    10 min
    10 pike push-ups – toes on red box
    20 cal row
    30 pistols- to red box
    2+4

  38. cat

    Tues wod
    Deadlift 133(5) 153(5) 163(5) 168(5) 173(5)
    Up 5# from last time I did this

    10 min
    10 pike push-ups – toes on red box
    20 cal row
    30 pistols- to red box
    2+4

  39. AllisonR

    BS: 3×3 @ 100lb
    WOD: 2+15 – powerclean @65 and pushups from the knees

    Needed more nasty women with me to balance out the testosterone levels at 6am

  40. AllisonR

    BS: 3×3 @ 100lb
    WOD: 2+15 – powerclean @65 and pushups from the knees

    Needed more nasty women with me to balance out the testosterone levels at 6am

  41. LaurenMargaret

    Oly
    Snatch+OHS @65
    Snatch pull @75
    Snatch grip push press @60

    WOD
    Back squat @145 (3 reps)
    AMRAP 1+22 @75

  42. LaurenMargaret

    Oly
    Snatch+OHS @65
    Snatch pull @75
    Snatch grip push press @60

    WOD
    Back squat @145 (3 reps)
    AMRAP 1+22 @75

  43. Rekas

    BS: 170# across all 3 sets (these felt awesome!)

    Metcon: 2+20 rx
    power cleans in sets of 5 each round; push-ups slowed me down big time. Kept with the form – no worming!

    32 burpees cash out – HAPPY BIRTHDAY ROB

  44. Rekas

    BS: 170# across all 3 sets (these felt awesome!)

    Metcon: 2+20 rx
    power cleans in sets of 5 each round; push-ups slowed me down big time. Kept with the form – no worming!

    32 burpees cash out – HAPPY BIRTHDAY ROB

  45. Liz

    yoke time: 3×3 @142 (felt uber heavy after two weeks of every other day squats and lunges)

    metcon/PT: 10 Ring rows, 20 24″ box push ups – 4 rounds

    assorted rotator cuff stuff

  46. Liz

    yoke time: 3×3 @142 (felt uber heavy after two weeks of every other day squats and lunges)

    metcon/PT: 10 Ring rows, 20 24″ box push ups – 4 rounds

    assorted rotator cuff stuff

  47. Melissa TruHero

    Thursday
    Lunchtime HIIT class for some extra conditioning work that I so desperately need.

    Back squat 3×3 @ 185#
    WOD: 3+4 RX’d

    SAN ANTONIO!

  48. Melissa TruHero

    Thursday
    Lunchtime HIIT class for some extra conditioning work that I so desperately need.

    Back squat 3×3 @ 185#
    WOD: 3+4 RX’d

    SAN ANTONIO!

  49. Michele Adler

    BS 103# working on getting better form rather than going heavier
    WOD power cleans 63# /push-ups 10 full ones + 10 knee push ups
    Back stretches
    Pull-up progression
    17.3: my nemesis, snatches 😱

  50. Michele Adler

    BS 103# working on getting better form rather than going heavier
    WOD power cleans 63# /push-ups 10 full ones + 10 knee push ups
    Back stretches
    Pull-up progression
    17.3: my nemesis, snatches 😱

  51. Melanie

    Wednesday:
    Oly
    Everything felt weak today
    Snatch+2OHS – 83lbs
    Snatch Pull – 103lbs
    Snatch PP – 73lbs

    Thursday:
    BS – 135lbs – I probably should have gone heavier
    Metcon – 2+5 rx’d

  52. Melanie

    Wednesday:
    Oly
    Everything felt weak today
    Snatch+2OHS – 83lbs
    Snatch Pull – 103lbs
    Snatch PP – 73lbs

    Thursday:
    BS – 135lbs – I probably should have gone heavier
    Metcon – 2+5 rx’d