2015 December 10 WOD

Posted: December 10, 2015 in Uncategorized
Strength

20 minutes to complete 6 sets of:
3-Position Snatch
(high hang, hang, full)
Compare to November 20, 2015

Metcon

AMRAP 7:
7 Overhead Squats (135/95)
7 Box Jumps (24/20)
7 Toes to Bar

Advertisements
Comments
  1. Nickhayes says:

    Prewod 1k row

    2@75
    2@85
    2@95

    4+2
    85#
    20″ box steps
    GHD

    Seth
    Prewod 2k row

    2@75
    2@85
    2@95

    4+7+7

    15 minute elliptical
    95#

  2. Jesse G says:

    3-position power snatch: Worked up to 95#

    MetCon – 4+7+2
    95 OHS
    24″ step-ups
    All OHS and T2B unbroken

  3. jduse3 says:

    Strength six sets
    High hang, low hang, and full snatch. First time for this.
    65, 65, 75, 75, 85, 85, 95 full snatch only
    Metcon
    Amrap 7
    7 Overhead Squat w 63#
    7 box steps w 30 in
    7 toes to bar w 194# old man
    4 + 4 OHS

  4. Groves says:

    Snatches 95/105/115/125/135/145(f)

    METCON: 4+7+5 three rds @95, 2 @ 105

  5. Rob H. says:

    Strength
    Just worked on form with the bar.
    I need more shoulder mobility.
    Metcon
    Subbed front squat for Overhead squat(shoulder mobility)
    95#
    3rds +7+7+3

  6. Shea says:

    Strength: worked up to 80# (started squatting at 70#)
    Metcon: 4+7+4 @80#, 20″ box jumps, t2b

  7. Mark Goff says:

    Cleans instead of snatch
    95,95,105,115,125,125

    METCON
    4+7
    FS instead of OHS

  8. Kimberley says:

    Strength
    33/40/45/45/45/50

    AMRAP 4+17
    33# OHS
    16″ box steps
    Supine T2B

  9. ML Day says:

    Strength
    Worked up to #85 sloppy
    Met con
    5+1 #65, “20 BJ, t2b

  10. Jennie says:

    Really enjoyed coaching all day. Saw a lot of improvements and hard work today.

    Did metcon before 430 alone
    75#
    5 rounds
    Everything unbroken until the final 2 toes to bar.

    Did 2 sets of snatches (85/95) at 530 but just didn’t feel good to shoulders after OHS so did rest at 33# for skilz

  11. H2 says:

    Strength: 33# up to 50#
    Metcon: 5+7+3 @33# OHS so horrible @ these! 15″ box jumps (1st time using more than 12″- YAY) 😊😁
    Hanging knees to chest

  12. Rachael says:

    Strength-up to 105#
    Metcon- 5+7+7+6

  13. Lucas Holland says:

    Snatch
    95/115/135/145/155/165/175 failed from the floor
    Amrap – 5+2 rx

  14. Matt Z. says:

    95 115 115 135 155 175 185F@full snatch
    5 + 7,7,5

  15. TFavara says:

    Power snatch
    53×2/63×4/73/68/73#

    4+7+7+1
    63#, 20″ steps, TTB were only thing that felt a little weird on shoulder but only 1 rep. Fun to add some more things back.

  16. Nichole Dyer says:

    Strength –33,35,40,45,45,50
    Amrap7
    OHS#35
    Box Jumps#18
    Laying down toes to bar

  17. Brett Christensen says:

    @ CrossFit FXT
    25 min cap on
    8 rounds of
    200m row
    20 WBs
    10 T2Bs
    24:11 = everything but one set of T2Bs

  18. bbevis says:

    Strength
    33/35/45/45/50/55 PR

    AMRAP – 5
    40# OHS
    20″ box steps
    Knees to Chest

  19. myheartsathome2015 says:

    20 minutes to complete 6 sets of:
    3-Position Snatch
    (high hang, hang, full)
    2 @ 53#, 4@63#

    Metcon
    AMRAP 7:
    7 Overhead Squats (33#)
    7 Box Jumps (16″)
    7 Knees to Chest
    4+6 Rnds

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s