2016 March 21 WOD

Posted: March 21, 2016 in Uncategorized

Metcon
AMRAP 9:
3 Hang Power Snatches (135/95)
6 Overhead Squats (135/95)
9 Burpees Over the Barbell
12 Pull Ups

Strength
5×3 Overhead Squats

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Comments
  1. Nickhayes says:

    Seth
    Prewod 1500m row

    Amrap 9
    3 power cleans 115#
    6 front squats 115#
    9 burpees over the bar
    12 pull-ups
    3+3+6

    Post wod 5 minute elliptical

  2. Jesse G says:

    MetCon: 3+2 w/ 95#

    6×3 OHS: 95/105/115/125/135/145 (+40# PR!)

  3. jks says:

    AMRAP 3 Rnds 65# PCs & FS
    PUs 3 Kipping /9 Jumping Rnds 1 & 2 All Jumping 3rd Rnd
    OHS 75 / 85 / 85 / 95 / 105

  4. Luke B says:

    AMRAP: 4+1 Rx

    OHS
    185/205/205/205/205

  5. Justin Harrison says:

    3+3 @115#
    5×3 OHS- 135/155/185/205/225ff started losing left shoulder halfway up and bailed

  6. Joy says:

    AMRAP 9: 3rds+3+6+9
    3 Hang Power Snatches: 33#
    6 Overhead Squats: 33#
    9 Burpees Over the Barbell
    12 Pull Ups: 24″ box/short bar

    5×3 Overhead Squats: 33/35/35/38/43 (did 45# twice)

  7. Rob H. says:

    Amrap
    65# 3rds+2
    Strength
    65#,75#,95#,95#,95#
    Shoulder mobility….. my kryptonite

  8. Jay says:

    AMRAP 3+3+4 115# subbed PC for OHS

    Strength worked on BMU and got a handful unassisted

  9. Joe Edwards says:

    Metcon 3 #95

    Strength #95 probably could do 115 but 16.4

  10. bigdolan says:

    Metcon
    2+10
    135#
    Kipping pu’s

    Strength
    5×3
    155

  11. Kimberley says:

    Amrap
    3+3+6+9

    OHS
    40/45/50/55/60 (pr!!)

  12. Mark G says:

    METCON
    3+3+3
    Hang clean @ 115#
    Front squat 115#

    Front squats
    165 X 3
    185 X 1
    205 X 1

  13. Dave says:

    AMRAP 3+0
    OHS 75 – 115

  14. Jennie says:

    5:30 class
    4+3 @ 83#
    Didn’t think I could stay unbroken on OHS RX’d. All reps all round unbroken.

    95/115/125 for 3 rep work. Rep 1 of 125 was shallow. Previous 1 rep max was 120.

  15. Haley says:

    AMRAP
    3+3+6+4 with 55#, all snatch and OHS unbroken

    OHS worked up to 90# PR!

    One run around the loop after with my new friend Lucas (I only had to stop once) and 3 (spaced out) kipping HSPU! Today is a day for the record books folks.

  16. jkb says:

    AMRAP 9: 3+3+6+7
    3 hang PS 33#
    6 OHS 33# (limiting factor)
    9 burpee OTBB
    12 RR’s

    Strength: OHS 5×3 33# methodical& slow into deepest squat possible.
    OH mobility….never been a fan of mine….

  17. Josie says:

    3+3+6+9+1
    33#
    Ring rows
    Partial depth OHS

    Worked BS instead OHS
    Worked up to 123×3

  18. Lucas Holland says:

    Amrap – 4+2 rx
    OHS – 3×3 @ 155/185×2

  19. Shank says:

    Metcon:
    3+3 #65 had to do reverse lunges in place of overhead squats…shoulder mobility!

  20. Eli says:

    6+3+2
    33# snatch
    PVC OHS
    Ring rows

  21. Elisabeth says:

    AMRAP
    22# bar
    And I did burped step over the bar
    For my OHS I went as far down as I could. Did 3 rnds +4
    Strength: practiced with PVC. Anything overhead is definitely a weakness for me. Will be working on that this year.

  22. jkeel 41/5'9/175ish says:

    Metcon:
    135#
    3 hang pwr split snatch
    6 over head reverse lunges
    9 burpees over barbell
    12 pullups
    3 rnds +3 +6 +1

    No OHS

    10-12 reps of 225# squat cleans and front squats. B/c there were all these barbells laying around.

  23. Cara says:

    Metcon: 2+3+6+9+8

    55# Went light due to OHS. Still new to these!

    Strength: 55/55/60/60/65×2 failed the third rep

  24. ML Day says:

    Average Joe Crossfit (Navarre Beach)

    Warm up
    3 rds
    One handed Hang/touch hip x 5 each side
    5 good mornings
    30 second nose to wall hand stands

    Metcon
    For time: 7:27
    20 BJ (“20)
    20 thrusters
    3 MU (I did 6 scales with rings/band)

  25. Patrick M says:

    Metcon
    3rds

    Strength overhead squat 5×3
    75,85,95,105,115, tried 125 for a new pr.

  26. missychamp2016 says:

    AMRAP 9 – 3 rds + 3 reps
    3 Hang Power Squats (33#)
    6 OH Squats
    9 Burpess over Barbell
    12 Ring Rows

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