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Wed, Mar 22nd and Thurs, Mar 23rd

21
Mar

Wed, Mar 22nd and Thurs, Mar 23rd

Wednesday Oly

3-Position Snatch (floor, knee, mid-thigh)
1-1-1-1-1

Snatch Balance
3-3-3-3-3

Thursday CrossFit

3 rounds for time of:
3 rope climbs
6 push jerks, 185/125 lb.
12 deadlifts, 185/125 lb.
18 GHD sit-ups
24 wall-ball shots, 20/14-lb. ball

Post time to comments.

69 Responses

  1. BAston

    20 minute AMRAP:

    50 DU’s
    40 walking lunge w/ 35# dumbbells
    30 cals on ass bike
    20 strict(ish) T2B
    10 ring dips

    2 rounds + 7 reps

    I wanted to get a good sweat going and keep moving. Also wanted to avoid any lower back issues. 30 cals on the ass bike was probably a bit much, that took up most of the time.

  2. heidi_w

    OLY
    3 position snatches
    75 (F on 3rd) – 75 – 80 – 80 – 85 (F on 3rd)

    heaving snatch balance triples
    75 – 85 (F on 2nd) – 80 – 90 – 95

  3. robseda

    3 pos snatch
    115-125-125-125-125
    sn balance triple
    125-135-145-145-155(f)
    50 ghd back extensions
    25 ghd sit up

  4. Alice

    OG [lift + gymnastics]

    Back Squat 5×5
    —145# across
    Handstand Walk (12min)
    —wall drills | walking, mostly between one and two mat lengths (less consistent in my kicks up today)
    Ring MU (10min)
    —drill with feet on box – pull to hip, pull to hip and transition | strict MU singles (5) | kipping MU singles (7)

  5. dtm

    17.5 Prep:
    21-15-9
    Thrusters 2×50# dbs
    Burpees
    7:49

    Whilst cooking breakfast:
    Max L-sits (30-25-23-21-11)
    Bent over rows w/ 50#db – 10 each arm

  6. Rekas

    OG

    3 pos snatch: 55,65,70,75,80 (failed on last mid-thigh rep), then back down to 60 – all hook grip (thumbs/hands feelin that already)

    Then (NFT)
    50 ring rows
    30 push-ups

  7. LaurenMargaret

    3-Position Snatch
    55 – 55 – 60 – 60 – 65

    Snatch Balance (3’s)
    45 – 50 – 55 – 55 – 65

  8. JoJo

    Reebok CFMB
    Plyo/core 3RDS
    20 left banded lateral shuffle
    10/10 lateral med ball slams 12lbs
    20 right banded lateral shuffle
    10/10 lateral medball slams

    “Lunch Meat” for time 22min cap
    400 meter run (Death bike for me 0.8 distance which is 22/23 calories)
    30 power snatches 95/65
    400 meter run (death bike 0.8 distance)
    10 rope climbs
    30 thrusters 95/65
    21:18Rx
    Have nothing left for accessory work! Maybe some
    21-15-9 Burpees later…
    Time for beach!

  9. Melanie

    Snatch complex: 73-73-73-78-83
    Snatahc Balance 3’s – stayed at 78lbs – shoulders were very tired today – so tired (lazy) that I only did 4 out of 5 sets

  10. Mickey K

    OLY LIFT
    3 position snatch:
    95,105,105,115,125
    snatch balance:
    135, 145, 145 (f#3), 145, 145

    Extra
    overhead squat:
    135×5
    155×3
    175×2
    185×2
    195 no squat attempt, just jerk.

    High hang clean: 3-3-3-3-3
    kept it lighter, worked on speed and technique
    135
    135
    135
    155
    155
    Matt, thanks for jumping in with me on those.

  11. Matt

    Tomorrow, scaled up a little, ala mainsite:
    3 rounds for time:
    3 legless rope climbs
    6 push jerk, 205 lbs
    12 deadlift, 205 lbs
    24 ghd sit-ups
    48 wallballs
    – 22:54

  12. amandajnz

    Version of yesterdays WOD nft w/ Jess & Katie

    500m row
    30 OHS
    1000m row
    20 OHS
    2000m row
    10 OHS

    OHS @ #65

    good times!

  13. johanna

    today did not quite go as planned….
    thought i PR’d flight simulator until Matt informed me I did the rep scheme wrong… whoops
    DUs in unbroken sets 10-20-30-40-50-40-30-20-10 in 6:21 (broke once in the second set of 30)

    last wednesday’s oly
    5x clean+power clean + hang power clean
    95-105-110 (f hpc)x6 with a bunch of power clean attempts ending in a squat
    i seriously need someone to re-teach me how to power clean
    skipped the jerks because i was feeling defeated. womp womp.

    WOD testing
    3 Rounds for Time
    500 m row
    20 KBS @16kg
    30 ab mat situps
    Time: 14:20
    Took longer than anticipated, my situps are still slow. kbs unbroken, row around a slow 2:20 pace.

  14. AllisonR

    OLY:
    3 position snatch: 50-55-60-60-65
    Snatch balance: 65-70-75-75-75

    1 rep backsquat max: 120lb
    with pull-up work in between

  15. sallys

    Tuesday: squat @135 (possibly 140…I really think that bar isn’t 45#). 4-3-3-3-3
    5×4 HSPU

    Today: 26:58 at 95#
    1) I hate wallballs
    2) I need to learn how to come down the rope using my legs

  16. dtm

    5 Rounds every 3 minutes w/ 2x24kg db
    5 Hang power cleans
    5 push press

    7 Minute AMRAP:
    Max Air-squats
    5 burpees at the top of each minute starting at :00
    179

  17. Mickey K

    Thursday WOD
    3 rounds for time
    3 legless rope climb
    6 push jerk @ 185lb
    12 dead lift @185lb
    24 GHD
    48 wallball shots 20lb @10ft
    22:55

  18. dquat

    shoulder/thoracic mob
    10min assbike – parasympathetic breathing… did death by instead (17-12/18 ~ parasympathetic tone for 4mins)
    +
    90/90 breathing w/ hip lift: 20-30 breaths ~ same breaths
    +
    3sets
    Deadbugs: slow & controlled, focus on low back staying pressed into floor
    Prone single arm pec stretch: – arm extended @45degrees: 1min/side
    SA KB bottom squat hold: 10 deep breaths/side
    +
    3sets
    A1. SA BTN Barbell Press: 8 reps/side @ 3212 tempo
    rest 1min
    A2. SA Supinated Ring Pull-ups: 4-5 reps/side (opposite arm assists with ring extended laterally)
    rest 1min (rested 1min btwn arms)

    1. dquat

      where was everyone for oly!?

      4sets
      B1. Arms OH Duck Walk: 25′
      rest 1min
      B2. Bottom of OHS Hold w/ Barbell: 10 deep breaths
      rest 1min
      +
      C. Cossack Squat: 8reps/side x3 sets
      rest as need btwn sets

  19. Gracie Lyman

    Midcoast crossfit, Old Saybrook, CT

    21-18-15-12-9-6-3

    14 lb WB
    20” Box Jumps
    35 kg KB Swings
    100 m Run

    18:10 Rx–my kind of workout. Tricked them into thinking I’m actually good at xfit 😎

  20. JoJo

    Reebok CFMB
    Teams of 3:
    34min time cap
    100 cal row
    75 power cleans 135/95
    50 bar hopping burpees (lateral)
    100 cal row
    75 front squats 135/95
    50 bar hopping burpees
    100 cal row
    75 S2OH 135/95 (PP, PJ, Split Jerk all allowed)
    50 bar hopping Burpees

    Did not finish
    5 left on S2OH (PP: all Rx weight) to move to Burpees.
    LOADS OF FUN!

    Accessory work:
    21-15-9 Burpees for time 2:25

  21. ERIC S.

    For time
    42 double unders
    21 dumbbell thrusters 50/35
    21 cal row
    21 burpees over the damn rower
    30 double unders
    15 thrusters
    15 cal row
    15 burpees OTR
    18 double unders
    9 thrusters
    9 cal row
    9 burpees OTR

    11:40

  22. amandajnz

    3 rounds
    3 ropes climbs ( 1 rope climb then some lazy pulls from the ground each round- i used all my energy on 2-3 rope climbs during warm up)
    6 push jerks #73
    12 deadlifts #73
    18 GHD
    24 wall balls #24
    15:40

    5 squat cleans #73
    5 squat cleans #93

  23. Michele Adler

    This was a tough one! Lots to work on.
    23:20 @ 63#
    My form is better with 10 lb wall balls so I’m going to work on form and hen move up on weight. GHD sit-ups, rope climbs, and clean and jerk all are works in progress too!

  24. Michele Adler

    This was a tough one! Lots to work on.
    23:20 @ 63#
    My form is better with 10 lb wall balls so I’m going to work on form and hen move up on weight. GHD sit-ups, rope climbs, and clean and jerk all are works in progress too!

  25. Thursday’s 18:59 rx

    Push Jerk was the limiting factor. First round was sets of 2, then 2, 1, 1, 1, 1 with one fail, then all singles with 2 fails.

    First round done by the 4 minute mark, second round done by the 10, third before the 19….

  26. Thursday’s 18:59 rx

    Push Jerk was the limiting factor. First round was sets of 2, then 2, 1, 1, 1, 1 with one fail, then all singles with 2 fails.

    First round done by the 4 minute mark, second round done by the 10, third before the 19….