2016 July 20 WOD

Posted: July 20, 2016 in Uncategorized
There will be no yoga and no ROMWOD this Saturday. We will have regular classes at 9 and 10:30.
Strength/Skills

EMOMx6
3 Snatches (any style) @ 70%
Compare to 3 snatches @ 65% on July 8, 2016

-4 minutes to rest and reset weights-
EMOMx6
3 Clean & Jerks (any style) @ 70%

Metcon

EMOMx15
Minute 1 – Strict Handstand Push-Ups x Max Reps
Minute 2 – 12 Alternating Pistols
Minute 3 – 10 Toes to Bar

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Comments
  1. Jesse G says:

    Snatch – 95#
    5 sets of power snatch, 1 set of squat snatch
    Power clean & push jerk – 145#

    SHSPU – 7/4/4/4/4
    Pistols – 3 rounds TO an 18″ box (slightly above parallel), 2 rounds ON an 18″ box (tried to get below parallel)
    Supine T2B

  2. Kent says:

    Strength: EMOM x6

    Snatches: 65/65 / 85×4
    Power Clean & Jerk: 95/ 115×5

    Metcon:
    knees on “30 Box hspu’s: 12/12/12/10/14: 60
    Pistols – scaled to the rolling up back to land on one foot x 3
    30” box steps -slow for max effort for “pistol effect”
    Ttb ranged from that to knee raises.

  3. Luke B says:

    SNATCH EMOM : 175# squat snatch
    CLEAN EMOM: 210#

    100 medball abmat sit-ups

  4. Mark G says:

    Snatches @65#
    C&J @ 135#

    15 min EMOM
    35# DB seated press
    Pistols to box
    8 T2B

  5. slchampine says:

    Snatch ##115
    C&J #140 (some power clean&jerk)

  6. Kimberley says:

    EMOM snatches
    45/45/50/50/50/55

    EMOM C&J
    70 SJ/65SJ/65PJ/65/65

    EMOM
    HSPU from box
    Knee raises
    Pistols squatting to a box

  7. H2 says:

    Strength: EMOM
    3 Snatch @45# (all hang snatch)
    3 Power Clean & Push Press @65#
    Metcon:
    20# db l-sit
    Squats w/ feet together
    TTB ( got a couple each rd – one rd laying TTB due to grip shot)

  8. Bobby says:

    Deadlifts from yesterday:
    4 @ 205
    4 @ 235
    3 @ 255
    3 @ 275
    2 @ 315
    1 @ 345
    5 @ 335 PR I think – 385 was prior 1RM I think I got more than that now.

    EMOM x 15
    SHSPU: 3 first round – first time in 7 months doing strict. Last four rounds did 10 DB seated press w/ 30# DBs

    Pistols Rx

    T2B Rx

  9. jks says:

    Snatches 85 x 4 rnds + 95 x 2 rnds
    C & J 125 x 6 rnds
    Handstand – HS holds 3 rnds ~ 45 seconds each rnd / Box PUs 8 x 2 rnds
    Pistols (are most likely not in my future) Feet 2gthr squat x 3 rnds / Roll up attempts x 2 rnds
    T2B all attempts feet got to eye level, but no bar contact 3 / 5 / 6 / 7 & 8

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

    PS at 135#
    SC&J umm yeah

    Strict HSPU 11/9/9/8/7
    Pistols rxd
    T2B rxd

  11. MLDay says:

    Snatch #85
    C&J #105

    Metcon
    #35 Lsits X 3 rds @7,5,5
    Tripod pu other two rds
    For pistol mod for right knee
    6 feet together squat/6 left pistol holding R foot that were ugly
    T2b

  12. Matt Z. says:

    165 snatch
    185 C&J
    6 strict hspu per round
    15 sit-ups for t2b at home

  13. Amber says:

    Snatch 63lb
    Clean & Jerk 83lb

    Emom 15m :
    Knee ups – all rnds 10
    Butt in air off box hspu- 10/5/5/6/6
    Pistols butt to 16in box- 12/8/12/12/12

  14. Lucas Holland says:

    Crossfit Emerald
    6 rds of
    100m farmers carry 70#
    15 wall ball shots 30#
    200m row

    Beach Wod
    5 rounds of
    10 walking lunges
    10 air squats
    10 walking lunges
    10 air squats
    :30 sec plank
    10 push ups

  15. Megan says:

    1.5 mile walk
    5rds
    20 alternating lunges
    20 air squats
    30 sec plank hold

  16. Cara says:

    Emerald Coast Crossfit

    PR’d my 1rm snatch at 90#

    Metcon: 13:23
    30 TTB
    12 Snatches @75#
    30 HR Push-ups
    12 Snatches @75#
    30 TTB

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