2017 May 30 WOD

Posted: May 29, 2017 in Uncategorized
Metcon

3 RFT
10 Power Cleans (135/95)
10 Front Squats (135/95)
10 Jerks (135/95)
50 Double Unders

Skills

In time remaining, work on
6×4 Hang Snatch @ 60-75%

**Please note that we will be testing our deadlift max tomorrow to end this cycle. Modify weight and intensity level today as needed to recover from yesterday and be prepared to pick up all the weight tomorrow. Hoping for 90% PR rate…don’t miss!

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Comments
  1. bigdolan says:

    13:24
    135#
    10 real du/RD. Did not count attempts.
    Look like I had been beaten now. Lol

    5×4
    135 unbroken

  2. Mark Goff says:

    11:36
    95# bar
    DU

    Skill work
    75# hang power snatch

  3. Rob H. says:

    13:37rx
    Snatches 95#. Some power. Some squat.
    A WHOLE LOT of coaching from brett.

  4. Wilks says:

    12:12rx
    Some snatch work
    Received some good pull-up advice from Coach Brett and Lance.

  5. Monique says:

    10:30
    55# & DU attempts for 1min each

    Hang Snatch work
    55/55/55/60/60/65

  6. Shea says:

    Metcon: 13:39 Rx
    Skills: 6×4 alternating HPS & HSS @ 63#

  7. Matt Z. says:

    7:49
    135 for snatch work

  8. Kent says:

    Swim 200x 4 + 50 warm up & 50 cool down.
    900yd total.
    Sat- swim + 3m run

  9. Brett Christensen says:

    1.) Snatch:
    3 * 3 @ 70% = 150
    3 * 2 @ 75% = 160
    3 * 1 @ 80% = 170
    No misses, but got in my toes on a few
    2.) Snatch Pulls:
    5 * 3 @ 100% = 215
    3.) Snatch Grip DLs w/ a pause at the pockets
    3 * 2 @ 110% = 235
    4.) Grace:
    30 C&Js @ 135
    1:58 PR!
    5.) Class WOD w/ 630
    8:03, thanks to Matt Z for being a rabbit.
    6.) ROMWOD

  10. Jennie says:

    5:30 class
    9:11 RX (pretty sure)
    Rd 1 & 2 DU UB, rd 3 broken NINE times.

    No snatch work…did a lot of snatches yesterday for BoB

  11. jkeel 42/5'9/180ish says:

    11:17 rxd

    Hang snatches all at 135.

  12. Tanya says:

    12:31 83#

  13. Cara says:

    12:32 rx’d

    Skill work: 3 x 55# & 3 x 65#

  14. Megan says:

    30 late burpees

    8:45 @ 80# went lighter because running on no sleep the last two days 😬
    First rd. Unbroken
    All push jerks unbroken other movements last two drs broke once on each .

    Skill worked up to 80# with a mix of power and squat

  15. Josh M. says:

    Dropped in at Crossfit Iron in the Fire in Cinnaminson NJJ

    Strength: This was done in A->B->C->A etc. format
    Farmer’s Carry (4×4 “laps” (rest 60 sec.)) 60#DB (lap=100 feet total)
    Barbell Row (4×8 (rest 60 sec.))95#
    Strict Toes-To-Bar (4×8 (rest 60 sec.)) Supine T2B

    Metcon: 2+20+20+100 w/25# plate

    AMRAP 12
    20 Straight Arm Plate Sit-Ups
    20 Alternating Overhead Plate Lunge Steps
    200m Run

  16. slchampine says:

    $95
    8:44

  17. Jesse G says:

    At home on June 3

    13:57
    105#

    Hang power snatch:
    75/75/85/85/95/100

  18. Joy says:

    3 RFT: 14:06
    10 Power Cleans: 55#
    10 Front Squats 55#
    10 Jerks 55#
    50 Double Unders: worked attempts for 1 min for rd 1 & 2. Shea gave us a 15 min time cap so on the last round I worked until I got 50

    Hang Snatch:
    (power) 55/45
    (squat) 33/45/45

  19. Kim says:

    Metcon only
    10:44 @63#

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