2017 January 23 WOD

Posted: January 22, 2017 in Uncategorized
Strength/Skills

20 minutes to work on Snatches
3 @ 65% of 1 rep max
3 @ 70%
3 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%

Metcon

7 RFT
9 Power Snatches (95/65)
15 Wall Balls (20/14)
21 Double Unders

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Comments
  1. Doug Barnwell says:

    Snatches:
    3 @ 115#
    3 @ 135#
    3 @ 145#
    3 @ 155#
    2 @ 165#
    1 @ 175#
    1 @ 185#
    1 @ 195#

    Metcon:
    14:12 RX

  2. Shank says:

    Snatches:
    3/75
    3/85
    2/95
    2/105
    2/115
    1/125

    METCON: 16:10
    75# PS
    20# WB – all unbroken
    DUs – unbroken rounds 2,3,4,5,7

  3. Eric Bausch says:

    Snatch 75 lbs. (Continue to work on “Full Snatch”)

    Metcon

    17:19 Rx (Except 42 Single Unders)

  4. Mlday says:

    Modified for left knee

    Strict Press #65 10/7/5/3/1

    7 rds
    9 stiff leg DL #145
    15 GHD
    100 row
    16:32

  5. Brett Beckham says:

    Snatches:
    3/95
    3/105
    3/115
    2/125
    1/135
    1/150
    Metcon: 16:43 rx’d, lots of singles on snatches, all wall balls unbroken except for 1 round, a DU unbroken.

  6. jks says:

    SW 85/90/95×3, 100×2, 105/110×1, 115 failx2
    Metcon 21:08 65# / 14#
    Rnds 1&2 10 DUs + SUs, Rnds 3-7 42 SUs

  7. Kent says:

    Snatches:
    65/75/85/95/100/100# (about 80%)
    Held at 100 due to right elbow/forearm tweak

    Metcon: 18:28
    65# – alternated snatches & cleans
    12# wb
    DU’s were mainly SU’sx2.

    Had trouble getting in the groove today…

  8. Jim D says:

    Squat Snatches
    3@115#
    3@120#
    3@130#
    3@140#
    2@150#
    1@160# f/f/f (could get under but couldn’t lift out)
    METCON
    16:24 Rx Wallballs unbroken and few rnds of DU

  9. Groves says:

    21:11. Not my best.

  10. Jay says:

    Power Snatches
    135/140/145/155/165/165

    Metcon 15:57 rx
    First 2rds of PS UB
    4rds UB on WB then 10/5

  11. Rob H. says:

    Strength
    Power snatch.
    Worked up to 145
    Metcon
    16:49
    Subbed GHDs for power Snatch. Unbroken
    WBS unbroken. 20#
    Dubs terrible. Need work.

  12. Lance Austin says:

    Worked with Doug on snatches until last round
    Metcon- 13:25 rx

  13. bigdolan says:

    Worked up to 165. Just working on form

    Metcon
    16:45
    95#
    Unbroken wbs
    42 single

  14. stefgatlin says:

    17:11
    Subbed pull ups for snatches – dubs and WB’s Rx
    All sets of wall balls unbroken
    Dubs much better today – still not great

  15. Todd Ferrell says:

    20:18
    75# w/mix of PS & PC
    14# WB
    SUs
    All done in work boots… working on my “unknown and unknowable”

    (or I forgot my shoes, but the other sounds way cooler 😉

  16. Nik says:

    Snatches based on 125 orm
    Pr’d @ 135
    25:35 w#75 sn & #10 wb

  17. Dave says:

    Strength 65 – 125
    Metcon 17:37 snatch 65, WB 14, single unders

  18. Mark Goff says:

    Snatch
    75,85,95,105,115,125

    Metcon
    21:05
    75# snatches
    20# WB
    DU

  19. Bobby says:

    SS:
    3 @ 135#
    3 @ 145#
    3 @ 155#
    2 @ 165#
    1 @ 175#
    1 @ 185#

    Metcon: 13:51 Rx
    S: 5/4 – 4/3/2 – 4/singles – singles
    WB: all unbroken
    Dubs: not unbroken
    Minimized rest time between movements.

    • Bobby says:

      Attempted to do round every 2 minutes. Kept around :90 for 2-3 rounds and built up surplus. Used it up in later rounds but still met my goal.

  20. Blake says:

    16:23 w/75# hang snatches 9lb semi wallballs and double single unders

  21. Matt Z. says:

    135,155,175,195,215,225,235 F
    12:48

  22. Matt g says:

    Worked on squat snatches from 95#-135#. 135# I did 3x never did work on more weight. Was working more on my form and speed.

    Metcon:14:28 rx

  23. Cara says:

    Snatches: worked from 69-85#, I believe

    Metcon: 20:19 rx’d
    All WB & Dubs unbroken

  24. Tanya says:

    63/68/73/78/83/88 PS

    18:22 Rx’d
    Power snatches slow–Ran yesterday for first time in a long while and my hips were sore & fatiged. They did not want to jump that BB up. WB UB, DU 👌🏼

  25. Jennie says:

    6:30 class (at gym for every class except 5am, long day, not enough food)

    75×6
    95×3
    115×6
    125×2
    Lots of progress in my opinion, confirmed via video, on keeping it closer even on split snatch

    Metcon
    13:45 RX’d
    WB unbroken
    6 rounds of DU unbroken

  26. jkeel 42/5'9/175ish says:

    Snatch work up to 175

    Metcon: 18:45… I think?
    Rx’d
    Hip seized up tight in rnd 5. That sucked. Pace slowed.
    Several DU malfunctions.
    Wallballs unbroken.

  27. Brett Christensen says:

    @ Home:
    1.) Snatch:
    60% * 1 = 130
    70% * 1 = 150.5
    75% * 1 = 161
    80% * 1 = 172
    85% * 1 = 183
    90% * 1 = 193 F
    95% * 1 = 205 F
    80% * 1 = 172
    85% * 1 = 183
    95% * 1 = 205 F
    2.) Snatch Pulls
    100% * 3 = 215
    105% 3 * 2 = 225
    3.) Front Squats:
    60% * 3 = 210
    70% * 3 = 240
    75% * 3 = 260
    80% * 3 = 275
    85% * 2 = 295
    90% 3 * 1 = 310
    @ CFJ
    4.) Gymnastics Conditioning:
    6 * 6 MUs 6/6/3/4/3/2
    rest 1 min between sets
    5.) Conditioning:
    21-15-9
    Wall Balls (30)
    BMU
    Thrusters (95)
    Box Jump Overs (24)
    Kettle Bell swings (72)
    21:49 Should’ve kept the 21’s on the thrusters and KBS unbroken

  28. slchampine says:

    95/105/115/120/125/145

    18:05
    #75 PS/20#wb/du

  29. Monique says:

    Strength-
    Started at 55 & made it up to 85 for a 5# PR! It was U-G-L-Y but I got it up!

    Metcon- 24:14
    I did the first round at 65# and then went down to 55# (thank you for stripping the bar for me Brett)
    14# wallballs generally broken after 10
    Single unders

  30. Elisabeth says:

    Snatches
    45/50/55/60/65/70

    Metcon
    25:13
    45# snatches
    12# WB unbroken all rounds
    42 su
    I think I died a little during that workout 😬

  31. Kim says:

    Squat snatches 50#/55#/60#/65#/70#/75#
    75# is actually my 1RM🤗
    Metcon
    18:20
    55#
    14#wb, only about half hit the target. Technically kinda sorta ub……..I never let the ball hit the floor but may have held it to the wall with my head for a break 🙊
    All the Dubs

  32. missychamp2016 says:

    Strength/Skills
    20 minutes to work on Snatches
    3 @ 65% of 1 rep max. 63
    3 @ 70%. 68
    3 @ 75%. 70
    2 @ 80%. 74
    1 @ 85%. 83
    1 @ 90%. 85

    Metcon
    7 RFT
    9 Power Snatches (95/65). 33 (bar)
    15 Wall Balls (20/14). 10#
    42 single unders
    22:38

  33. Kimberley says:

    Snatches
    Just worked on form with 33#

    Metcon 19:00
    snatches 33#
    10# WB, shallow
    bike for :30

    Probably did too much too soon.

  34. Brandy Ferrell says:

    65/70/75/80/85/90

    55# Power Snatches/ 10# Wallballs/ 42 Singles

    22:26…it was bad. All Wallballs unbroken though. Ugh..

  35. Barbara Beiter says:

    Strength/Skills. Brett
    20 minutes to work on Snatches
    3 @ 65% of 1 rep max. Started at 70%
    3 @ 70%. 32#
    3 @ 75%. 35#
    2 @ 80%. 37#
    1 @ 85%. 40#
    1 @ 90%. 42#

    Metcon
    7 RFT
    9 Power Snatches (95/65). 30# > rounds 1-3, 25#> rounds 4,5
    15 Wall Balls (20/14). 8#
    21 Double unders. 42 single unders. ONLY DID 5 rounds sore back

  36. The Haggs says:

    Joe 20:12, 85# snatch, 20# WB, DU and SU mix

    Hollie 18:53, 1st rd 65# then 55# snatches, 12#WB, DU rds 1,2,5,7- SU on rds 3 and 4

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