2017 July 7 WOD

Posted: July 6, 2017 in Uncategorized

We will have yoga this Saturday at 8!

Warm-up

10 minutes to build up your DEADLIFT to your goal PR today + 20-50 pounds. For example, if you want to get 135 today on your clean & jerk, build up to 155-185 on your deadlift. Accumulate 10-15 reps total. This is a great time to work on bar path and let your body feel a load heavier than what you will pull in your lifts.
-then-
EMOMx6, moderately light
Odd: 3 Power Snatches + 3 Overhead Squats
Even: 5 Clean & Jerks

Test

Find 1 rep max Snatch and 1 rep max Clean & Jerk

Most recent Snatch on February 16, 2017
Most recent Clean & Jerk October 24, 2016

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Comments
  1. jks says:

    DLs 115×3, 205 3reps x 5
    EMOM @ 75#
    Snatch 95,105,110,115,120,125 PR
    C&J 145,150,155 c&fail, 155 c&j PR

  2. Kent says:

    Pre/ warm-up: Bike 20 Cals, row 1100 meters
    DL’s: 155 x 3 / 180 x 12
    EMOM: 85/85/75×4

    Snatch – to 105
    C & J – to 155, 5# shy of PR.
    wasn’t feeling the PR today.

    post: ran the loop.

  3. Tim C says:

    Pre warm up, row 52 cal
    DLs: 225 x 10, 265 x 5
    EMOM: 95#
    C&J 205#, 10# PR

  4. Matt g says:

    Emom 115#
    Dl 400lb at 30lbs over previous pr

  5. Jim D says:

    Warm up clean grip deadlifts up to 275
    135×8, 225×10, 275×6
    EMOM with 95#

    Snatch got 155# and only 185# C&J (just couldn’t get under the bar today)

  6. Kimberley says:

    Warm up
    DL worked up to 145
    Emom 25# snatch/OHS
    55# C&J some PJ, some SJ

    Test
    Snatch: worked up to 65, failed 3x
    C&J: worked up to 85, not a PR day

  7. Bobby says:

    DL: up to 315#

    EMOM: 95#

    Snatch: 165/195/215 – 10# PR! – failed 225#

    C&J: 245/255/275 – 10# PR!

    • Luke B says:

      Crossfit Bro Rule #14
      If a Bro PR’s twice in one day while in the presence of another Bro he is then entitled to a minimum 2 beer reward for said PR’s.

  8. Taylor Bayless says:

    DL – 235

    EMOM – 95 for both lifts (did OHS with PVC to work on mobility)

    Snatch – 95, 115, 125, 135, 145Fx5
    C&J – 145, 165, 185, 205Fx2

  9. Luke B says:

    DL 275-315
    EMOM – 95
    Snatch – 225
    C&J – 245
    Too many pulls, not a good day.

  10. Monique says:

    Warmup – 145# deadlift

    EMOM – 65#
    (10# PR for my OHS!!!)

    Snatch – 90# (5# PR!!!!)
    C&J – 100# didn’t surpass my 1RM (105#)

  11. Josh says:

    DeadLift work at 185#

    EMOM: 75#

    Max Snatch: 125#.. 20# PR
    Max C&J: 155#.. 40# PR

    All these PR’s are aided by the fact that I’ve only just recently started adding weight to the bars… but I’ve been told they still count.

  12. Nichole Dyer says:

    Deadlift work. Worked up to 15 reps at 115. More in me but didn’t want to push since it’s been awhile.

    EMOMx6
    Odd-3 Power Snatch & OHS @45lbs
    Even-5 clean and jerks at 45. Felt light

    Snatch one good Rep at 65
    Clean and Jerks worked up to 85. Got the clean on it and about half a jerk.
    At home and didn’t have the weights to do numbers in between 65-85.

  13. Jesse G says:

    DL: 3×4 @ 225#

    EMOM: 95#

    Power snatch – 135 (matched PR) / 140f
    C&J – 215 (+10 PR!)

  14. Brian Carr says:

    First time ever doing a clean & jerk. 225# PR. Was a push jerk and not split. Did not have enough technique practice to perform a split jerk heavy.
    185# failure on snatch

  15. Matt Z. says:

    Focused on C&J
    Snatch – 185, one 225 attempt failed
    C&J – 285 PR match; clean felt solid, jerk was ugly.

  16. Brett Christensen says:

    1.) CP:
    95% 4 * 3 = 270
    2.) HBBS:
    75% 5 * 4 = 260
    3.) Gymnastics:
    6 SDHSPUs @ 6″
    1 min rest
    5 SDHSPUs @ 6″
    :45 rest
    4 SDHSPUs @ 6″
    :30 rest
    4 SDHSPUs @ 6″
    :15 rest
    3 SDHSPUs @ 6″
    :21/:17/:14/:18/:37, Total time = 4:17
    4.) Conditioning:
    10 rounds of
    5 DLs @ 275
    10 assault bike cals
    30 DUs
    1 min rest
    :56/1:00/1:02/1:03/1:03/1:09/1:06/1:08/1:16/1:08, total time = 19:51

  17. Cara says:

    My body is super sore and fatigued from the week so decided not to do the 1rm. Instead, Megan and I did: 30 sit-ups before each rd of 21/18/15/12/9/6/3 of 35# kbs and 20″ box jumps

    My time was 14:40 – everything was unbroken

    Then Brett guilted me into going for a C&J pr and I got a 10# pr at 140#!! I know I have more in me on a fresh day! Thanks for all of the help, Brett!

  18. Shea says:

    65# EMOM
    matched old PR’s but it took a lot of effort (I think, I can’t find my CJ PR)
    95# PS & 125# C/J

    Trey: 85# PS
    Cass: 58# PS & 68# C/J

  19. […] 20 minutes to complete 5×3 Snatch Grip Deadlifts** @ <80% 1 rep max Snatch, then Find 1 rep max Snatch Compare to July 7, 2017 […]

  20. […] 20 minutes to complete 5×3 Clean Grip Deadlifts** @ <80% 1 rep max Clean, then Find 1 rep max Clean & Jerk Compare to July 7, 2017 […]

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