A.
Five sets of:
Hang Snatch + Snatch
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5 seconds between jumps; step down each time)
Rest 2 minutes
B.
Three rounds for time of:
400 Meter Run
15 Overhead Squats (135/95 lbs)
A.
Five sets of:
Hang Snatch + Snatch
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5 seconds between jumps; step down each time)
Rest 2 minutes
B.
Three rounds for time of:
400 Meter Run
15 Overhead Squats (135/95 lbs)
A. Bryan (did fitness, floor press vs bench x 12 reps, 35#, row x 10 reps, 35#).
B. Bryan (did Fitness, 35# dumbbells).
Babying the back for a couple weeks while it heals up.
A: Hang Snatch + Snatch
65/65/65/65/65
30/30/30/33/33” Box Jumps
B: Not ready for heavy OH work so I did 3 rounds of 400m run and 25 Air squats with the 20# vest.
10:46
Way to get something done Ryan. Hope it gets better quick
Thanks. I think I am at about 75-80% so it’s coming along.
Looks like you’re taking the right approach and making the best of it
I sure hope so. This has been around for a lot of years and it has really limited me with some things since starting Crossfit.
A. 65/70/75/80/85
24” box
B. @80- thought I loaded 75.. focused on depth
10:16
A. Overhead squat Build to a heavy 5 65,75,85,95,105,115 | 135 x4 The last couple weeks of been good for hitting somethings I haven’t in while so thought I’d give OHS a go. I have been hesitant cause I wasn’t sure if I’d be able to grip the bar well but these went way better then I thought. Was able to power clean up to 95 then took the rest from the back rack. These almost felt better at lower weights then before I injured my arm! 135 is an alright start. Something to build on now. B. 3 rds… Read more »
Well done Chad.
Solid progress. All your work is paying off again!
Luke
A. 135,155,165(missed the HS forward),170,170
34″,37″,41″,41″,41″
B. 10:00
Anika
A. 75,85,95,100 (missed full snatch), 100
24″,30″x4
B. 13:11
A. 95 – 155 snatch complex
30” jumps
B. Rx 14:11
OHS typically a strength for me but really struggled tonight w mobility, balance and overall form. Really odd/frustrating given the snatch complex warmup.
Short vacation, back in time to get my daughter to gymnastics. Parking lot WOD for dad:
Loredo: 6 rds
24 squats
24 push-ups
24 lunges
400m
– 22:32
Way to get it in!
Way to get one in buddy! I love that stuff!
That’s awesome dude! Crazy guy out in the parking lot doing weird things…
Not close to enough time to warm up for snatches.
A. Strict “JT”: 21-15-9
HSPU, Ring dip, push up
15:22
B. 9min Mile run to loosen my legs up for tomorrow.
That’s a lot of pressing. I bet the tris were toasty after that.
Shoulders were smoked
A. Snatch up to 155
B. OH squat
165×3, 185×3, 205 can’t get it up, 185×4
Metcon Rx
11:41 lactic in legs won the battle maybe should’ve scaled but hey “no surrender no retreat”
Those are some heavy OHS! You finished the metcon so I would say that you won the battle! Great work as always Dustin!
Right back at u Candy!
Nice work today.
Thanks Mike!
that’s some awesome work dude
A1. 95# HS & PS X5
A2. 30” X5 (5)
A3. Foam Roller under spine with 5# plate in each hand angel wings X10 (now my elbows can touch the wall on AWs)
B. 14:04 with 65# OHS
Fought the urge to do Saturdays WOD and tackled this and by round 3 I felt comfortable.
Great work today Jay! I may try those weighted angel wings…great idea!
Thanks Candy nice numbers!!
Well done today sir.
A1. Hang Snatch + Snatch
35,45,55,65,75# (these felt really good…technique and “feel” better each time we do them)
A2. Tall Box Jumps @ 24″
B. 3 Rounds for time – 10:13
400m run
15 OHS @ 75# (warmed up at 85 but didn’t feel like I would get them UB..so I checked my ego and dropped to 75….which was perfect as they got spicy in 2&3 round)
C. 3 sets
Full support on rings 30s work / 30s rest
D. 3 sets
Superwoman 45s work / 15s rest (broke at 30s on 3rd round…will try this one again)
Love your accessory work!
Thanx Steven…I owe the amazing accessory work to Joey! He did all the research and shared the info with me and I’m just playing along and it’s working out great!
Nice work today Candy.
A. up to 140, tall box jumps at 40″ – still need to work on my explosion through my hips on the snatch, legs are not getting all the drive they can.
B. 11:51 – Rx’d – run was hard today
Partner WOD – 17 min AMRAP
60 DL – 135
30 burpees
60 FS – 135
30 burpees
60 push press – 135
30 burpees
remaining time C & J – 135
finished top at 14:45, 12 C&J, this was rough
– Accessory work
– Run 7 min
That’s a ton of work Mike…GREAT JOB!
Good work! Volume on point!
60 PP at 135# after all that work is crazy… you’re an animal dude great work
A. Hang Snatch + Snatch
Up to 70kg for solid reps, extra focus on technique today: aggresive pull under and catching low so loaded the weight accordingly.
B. As Rx: 9:44
OH squats: UB / UB / 8-7
Runs: 200m shaking out the legs, 200m picking up the pace
Tried to keep the transition from running to OH-squats to a minimum by counting 5 breaths
Accessory
Every 1:30 for 9min alternating between (3 sets of each movement):
12 GHD Sit-Ups
12 Hollow Body Rocks
Nice work today. Good strength and speed
Nice job on counting breaths and sticking to it.
I second that!
Thnx! I’ve been using it for a while now to manage my breaks during WOD’s. It’s starting to become second nature which is nice!
I really like this technique and might steal it!
Nice breathing tip! Thanks for sharing!
A1. Snatch Complex: 115, 125, 135, 145, 155
A2. Box Jump: w/ 44″ Box
… no fails but definately need to be focused each rep.
B. As Rx: 9:21
UB, 10-5, UB
… is it just me or has it been awhile since we OHS? my wrists were not happy.
I’ve got them recorded as part of a snatch complex on 15th December…so yes a while! Super speedy B from you as always
Chris, what do you mean by “nerf the loading”? 44 inches?? You gotta be able to dunk a bball, and great job on B!
“nerfed” to take something like a PR attempt) and make it safe – kinda ike what we do to our kids these days ;o) …
Amazing verb
HOLY HELL….44″….SERIOUSLY??
Three sets back squats
7 fs then 13 bs at 150
That looks very doable but that second set starts to get rough.
Metcon
5 min 35 dB
5 deadlifts
5 hang clean
5 push press
5 front squat
5 rounds flat
All the 5s! What was the limiter in the metcon? Get the impression my grip might blow out first.
He’s a hell of a poker player…
Grip was definitely the limiter. I had to set the dumbbells down twice for a quick break. Probably long enough for another round in total. In the last round my grip was so shot, I was very awkwardly resting the dumbbells on my shoulders. I had to push through it though.
Oww can imagine it burned! Great work
You were moving in that metcon dude, well done
Thanks. I set a faster pace the first half and then just hung on.
A: 95#/30″, 115#/30″, 125#/33″, 125#/33″, 135#/33″
Added 5 pull-ups between the snatches and jumps each set.
B: Scaled down to 115#. 12:57
C: 4 sets: 10 medicine ball throw sit-ups, 20 yoga ball sit-ups, 30 medicine ball toe touches
A) 7 rounds of: Clean Pull + Hang Squat Clean + Push Press + Squat Clean Thruster; rest 1 min between rounds. In kgs: 45, 50, 55, 60, 65, 70, 75 B) EMOM 10’ Heavy Squat Clean Thruster. In kgs: 70, 75, 70, 80, 82.5, 85, 87.5(failed press), 90 (failed), 70, 70 Felt good moving the weight in both parts but should and wrist mobility need work; the two failures were mostly grip (failed to rack properly in the bottom of the cluster) related so I have to dedicate some time there. C) For time: – 21 lateral barbell burpees… Read more »
that’s a whole lotta work. Good job, bro!
Nice work not taking rests on C Jorge
An UB consistent pace is awesome for that many burpees! Great job Jorge!
A) 60kgs 30inch box
B) scaled to 10 reps go stay unbroken 10.44
A up to 145 and around 30 inch box
B 17:13
A1. Lot of mobilzation movements with hips upper back and shoulders
A. Up to 145 and 30in box
B. Scaled to 95 to be able to go unbroken:
9:16
C. Now to go crush this workday!
All the gains! Way to go UB. Good luck with C 😉
GREAT news that the mobility is working…continue with it and be consistent to help eliminate the possibility of this issue happening again or worse!