Warm-Up.
Thoracic Rotation PAILs & RAILs
Hip Opener w/ Glute Activation
Burgener Warm-Up w/ PVC

Followed by…

Three Sets:
Snatch Balance + 3 Overhead Squats

Then…

A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch from Mid-Patella + Snatch
(pause 2 seconds at mid-patella, then snatch, drop, reset and snatch from the floor)

B.
Ten rounds for time of:
12 Kettlebell Swings (24/16 kg)
9 Push-Ups
6 Toes to Bar

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Maciej Krawczyk
Maciej Krawczyk
August 26, 2019 7:13 am

A: go to 45 kgs (full squat)
B: 16:20 min @ KB 16 kgs

ColoradoLivin
ColoradoLivin
July 16, 2019 12:19 pm

A.) up to 120. Last set was just one snatch from the floor, not the pause.

B.) 13:21 RX. T2B strict

Mike Slagle
Mike Slagle
July 15, 2019 6:45 pm

A. Complex up to 125. Failed hang snatch at 135

B. Mostly done Rx. I used a 60 lb Kb for the swings.
13:01

This was a fun one today.

Anika Tipton
Anika Tipton
July 15, 2019 6:26 pm

Luke & Anika
“Dissecting Kelly” from Saturday:
30 minute amrap
Run 400 meters
30 box jumps 24”/20”
30 wall balls 20#/14#
Partners trade off movements
7 rounds at 29:20

Mike Slagle
Mike Slagle
July 15, 2019 6:45 pm
Reply to  Anika Tipton

Well done guys!

Matthew Swartz
Matthew Swartz
July 15, 2019 1:56 pm

Fitness
53# kb pair for the rdl for the first 2 rounds, 70# kb pair for the second two rounds. Same weight for the rows
12:14 with 70# Russian swings
The misses got 20ish min with 35# American swings

Patrick Valdez
Patrick Valdez
July 15, 2019 1:11 pm

Snatch Balance + 3 Overhead Squats (from hang power) at 95/115/135.

A.
135/145/155/165/175 (failed 2nd snatch)/175/185/205 (fail, no gas left)

B.
No 24 kg kettlebell, substituted 32 kg russian swings

19:06; Kept a conversational pace and didn’t want to burn out anywhere. Went SLOW and steady.

L kraft
L kraft
July 15, 2019 12:53 pm

7/13 partner wod Dissecting Kelly
30:00 am rap
6 rounds
Partners ran together

Diego Tuzi
Diego Tuzi
July 15, 2019 12:50 pm

Hi,
Warm-up
A:
35/40/45/50/50/55/60/65 kg
extra-set @70 kg(failed)
B: 15:25
Stretching
Bye

mike_whitenton
mike_whitenton
July 15, 2019 10:50 am

Fitness track:

WU: completed (power couple mobility!) with 16kg kettlebell

Then…

A: used 70# sandbag and 16kg kettlebell

B: 10:53 with 24kg kettlebell and modified to hanging knee raises while I’m working on my shoulder in PT

Really proud of the effort today. Left a gnarly sweat angel behind!

JT
JT
July 15, 2019 8:20 am

A. Stamina squats
12min EMOM #230
Odd-3 front squats
Even-6 back squats
B. 10 rounds:
12 American KBS #53
9 push ups
6 T26
10:07

James Pierce-Dalton
James Pierce-Dalton
July 15, 2019 9:15 am
Reply to  JT

Doing A at 230…wow! I struggled with mine at 192.

JT
JT
July 15, 2019 9:19 am

Well I did them at 225 last time, instead of 215. Had a buddy come by the garage and claimed it was too easy so I bumped it up. He didn’t finish haha. Definitely made today’s % feel more manageable.

James Pierce-Dalton
James Pierce-Dalton
July 15, 2019 9:38 am
Reply to  JT

Nice! Suspect they’ll end up at a pretty high % over the next 9 or so weeks left

Chris M.
Chris M.
July 15, 2019 7:48 am

Mix and match of Fitness/Performance
A. Every 2 minutes for 16 minutes (4 sets)
A1. Split Leg Romanian Deadlift 4111: w/ 2p KBs 8 reps each leg
A2. Single Arm DB Row 2111: w/ 65# DB 8 reps each arm
B. 10 RFT of: 12 – 1.5p KB Hybrid Swings | 9 Push-ups | 6 – GHD Sit-ups
9:45 (UB)
…. perfect welcome back WOD.

Yanick
Yanick
July 15, 2019 7:23 am

Complexe snath y’a 155lbs
WOD on 10:57…. i fallen m’y grip a-t-il 7th round ?

Ryan Powell
Ryan Powell
July 15, 2019 6:44 am

A. Worked up to 125, stayed lighter and focused on technique

B. 13:26 as rx’d
This is classic CrossFit at its best! A triplet that allows you to just keep moving and challenges you to go unbroken!

Mike Slagle
Mike Slagle
July 15, 2019 6:47 pm
Reply to  Ryan Powell

Good work Ryan. We were right with each other all the way around.

Patrick Brown
Patrick Brown
July 15, 2019 6:00 am

Snatch Balance-115/135/155
A. Snatch complex-115/125/135/145/155/160
B. 11:43RX

TheLonghorn
TheLonghorn
July 15, 2019 4:51 am

A. Up to 4sets at 155#

B. Rx 10:51, holding on to the bar during TTB was the challenge.

X-over symmetry and banded hip strengthening

James Pierce-Dalton
James Pierce-Dalton
July 15, 2019 5:20 am
Reply to  TheLonghorn

bet it was super grippy! Great pace. Any sweat management solutions you’ve come across after your troubles with the bar? UK humidity is nowhere near yours i know..

TheLonghorn
TheLonghorn
July 15, 2019 6:47 am

I have to wear gloves if I’m doing T2B or non-strict pull-ups. Later in the WOD I was chalking the gloves heavily too, hands are still a little chewed up. When you look like you jumped in a swimming pool with all your clothes on after a workout there just isn’t much that can be done??‍♂️

James Pierce-Dalton
James Pierce-Dalton
July 15, 2019 9:37 am
Reply to  TheLonghorn

Haha i get the t shirt swimming pool bit regardless of temperature it seems, chalking gloves is next level!

JT
JT
July 15, 2019 8:21 am
Reply to  TheLonghorn

Good call on the gloves for this one.

Chris Pugliese
Chris Pugliese
July 15, 2019 4:14 am

Good morning everybody…

A. up to 125# in 5 sets, then shut it down. this is the best snatching I have done yet. felt relatively light and fast.
B. 14:00 RX; used 60# American swings and strict t2b. round times:
:59
1:08
1:14
1:18
1:29
1:23
1:44
1:45
1:37
1:23

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Michele Vieux
July 15, 2019 7:21 am
Reply to  Chris Pugliese

It’s always great when your Oly lifts feel light! Awesome!

Markus Robert SCHUSTER
Markus Robert SCHUSTER
July 15, 2019 4:00 am

Did the MASTERS PROGRAM for a while and will do the PERFORMANCE PROGRAM for now.

A. 20/30/40/50/60/70/80/85 kg

Added some BS:
(75 kg x 5) x5

B. 12:54 (One round every min until 5, then broke apart.)

Chris Pugliese
Chris Pugliese
July 15, 2019 4:17 am

Welcome to Performance. Great work today.

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Michele Vieux
July 15, 2019 7:22 am

Welcome!

Are you typically looking to add more volume? We are squatting in a couple of days and also have Bulgarian Split Squats coming up later in the week…

James Pierce-Dalton
James Pierce-Dalton
July 15, 2019 2:02 am

A. Stamina squats Emom 12 at 66% 3rm back squat = 87.5kg. Up 3%/4kg from last week Odd 3 front squats Even 6 back squats B. AMRAP 14: 15 Thrusters (95/65) 30 Double-Unders 15 CTB Pull-Ups 30 Double-Unders 4+7 thrusters, round times 3.00, 3.32, 3.48, 3.24. Broke thrusters 8+7 each time. CTB still as singles, need to get butterfly sorted before the open. Couple of trips in the dubs. Thrusters felt surprisingly strong considering the A before it, excited to do some fresh. C. 4 unbroken sets, build to a heavy 3-3-2-2-1-1 db power clean and push press After each… Read more »

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