2015 July 3 WOD

Posted: July 3, 2015 in Uncategorized
Strength

15 minutes to complete 10 x 1 Split Jerk
Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95
Goal is to establish perfect footwork and mechanics.

Metcon

AMRAP 12 minutes of:
6 Ground to Overhead (135/95)
12 Alternating Overhead Reverse Lunges (135/95)
12 Ring Dips

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Comments
  1. Lucas Holland says:

    Split jerk – 170/185/195×2/205×2/220×2/235×2
    Metcon – 4rds
    g2oh @135
    oh reverse lung @95

  2. Jesse G says:

    SJ – 135/145/155/165/165/175/185/195(tied PR)/205f/205f

    3+6
    95# G20 (all C&J)
    95# OHRL (broken 8/4)
    Unassisted ring dips

  3. jks says:

    75/85/95/105/115/125/135/135/135/145
    3+6+2 75# G2O / 20# MB OHRL / Box Dips

  4. Shea says:

    Split Jerk: worked from 90–>120#
    Metcon: 3+1
    75# G2O & OHRL
    10 unassisted RD (took forever) & the rest w/toes on box
    Tough one

  5. Dave says:

    Split jerk 75 – 145
    Metcon. 3+1 95 GOH, 45 bar rev lunge

  6. Luke says:

    SJ from rack – 185/200×2/210×2/225×2/240×2/250×2
    Accidentally did one extra @ 75%

    Metcon- 2+6+5

    BS from last Friday
    5×235
    4×275
    3×315
    2×330
    1×345
    1×375 PR

  7. Bobby says:

    C+SJ: 165/175/185/205×2/215×2/225×2 – last couple were not very pretty – All from the floor.

    AMRAP: 3+2 – dropped from 135# to 115# after 6 lunges – 115# for the rest.

    It’s good to be back after almost two weeks of no crossfit.

  8. Melanie says:

    Strength
    15 minutes to complete 10 x 1 Split Jerk
    Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95
    Goal is to establish perfect footwork and mechanics.
    # – 45/55/55/65/65/70/70/70/70/75/80/85
    Metcon-completed 3 rounds + 2 G2O
    AMRAP 12 minutes of:
    6 Ground to Overhead (55)
    12 Alternating Overhead Reverse Lunges (15# plate)
    12 Ring Dips most with band

  9. Marcia Jo says:

    Strength: 80/85/90/90/100/100/105/105/110/110

    Metcon: 3 rounds + 6 + 12 + 2
    70# snatches
    35# plate used for lunges
    Ring dips using a box

  10. Brett Christensen says:

    5 by 5 LBBS @ 295. I did 1 set of 5 and a set of 3.
    5 by 5 Bench Press @ 205. I did 2 sets of 5
    Metcon: 3 RFT
    400m run
    15 GHDs
    9 HSPUs
    4 MUs
    Total time: 14:23

  11. […] 15 minutes to work toward 1 rep max Jerk or Snatch Balance Compare to Snatch Balance work from Feb 14, 2015 or May 13, 2014 and Jerk work from July 5, 2015 […]

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