2018 January 22 WOD

Posted: January 21, 2018 in Uncategorized
Warm-up

AMRAP 8
10 Hang Squat Snatches (75/55)
30 Double Unders

Metcon

On the 4:00 x 5 Rounds:
21/15 Calorie Row
14 Alternating Dumbbell Snatches (50/35)
7 Burpee Box Jump Overs (24/20)

Advertisements
Comments
  1. Kent says:

    AMRAP 8: 4 + 7

    33# bar, wall kicks

    Metcon: 21 Cal Row
    20# db snatches
    16″ box burpee step on and over.

  2. jks says:

    AMRAP 4+5
    55# PS, 60 SUs
    Metcon 21c Row / 25# / 18″
    Skipped Burpees on rnd 3, added at end
    22:53 total time

  3. Mark Goff says:

    Warm-up
    3 rd + 9
    65# snatches

    Metcon
    Completed with 50 – 65 secs left
    Row 21 cals
    35# DB snatches
    24” Burpees box jump over

  4. Monique says:

    Drop in @ Crossfit 2015

    10min AMRAP – 4+15
    5 DL @ 115#
    10 20” box jumps
    15 14# WB

    EMOM – 2min rounds, 20min time cap
    10 bar facing burpees
    8 power cleans @65#
    I got 7 rounds and tapped out

  5. Jim D says:

    AMRAP 5+1

    METCON
    Done it; rounds 1-4 about 2:30 and last one was 2:45. Tried to go hard on row last round and then legs were shot for the snatch. Burpees are always horrible for me.

  6. The Haggs says:

    AMRAP 8
    Joe RX 4+1
    Hollie RX 4+5

    Metcon ✔️
    Joe 35#, Burpee Box step ups
    Hollie 30#, burpee Box step ups

  7. Tanya says:

    4+8 rx

    2:43
    2:37
    2:45
    2:53
    2:54
    Rx

  8. Jeff Reasons says:

    Warm up
    ARMRAP 33# bar, 15 Single ups (or best i could, have not jumped rope in decades)

    Metcon
    15/15 cal row
    15# db snatches
    12″ box stepped, burpees
    5 rounds

  9. Joe Eds says:

    AMRAP 3+8 Rx dubs much better today
    Metcon: Rx finished all rounds need to work on using less back more leg thrusts on db snatches

  10. Wilks says:

    Amrap 8: 5+1
    Metcon:
    Ranged from 2:11-2:53

  11. Cara says:

    AMRAP: 4 rds + 4 – No squat

    Metcon: 1st rd w/35#, remaining w/30#
    Finished all rounds with a minute to a 1:10 of rest

  12. Kim says:

    Strength 4+7@45# squat snatch
    Metcon 2:40/2:51/2:54/2:54/2:53
    25# DB Cleans – shoulders still fatigued but soreness is better.

  13. Rob H. says:

    Warm up
    3rds +5 Rx

    Metcon✔
    2:45-3:10rx

  14. Jennie says:

    430 class
    6+3 hang squat cleans at 63# instead of snatches
    Burner.

    3 rounds of metcon
    2:33/2:36/2:36

  15. Kimberley says:

    Amrap
    33# HSS
    DU practice/HK

    Metcon
    Row
    12# DBS
    Burpees over the rower
    2:40/2:42/2:48/2:54/2:42

    Haley
    15# HSS
    SU

    Metcon
    Row 12/10 cals (12 on rd 1, 10 on remaining)
    8# DBS
    12” BBJO
    2:46/2:34/2:28/2:35/2:48

  16. Shank says:

    AMRAP- 4+10+23. Hang power snatch

    METCON: #35 dumbbell, everything else RX
    Finished each round between 2:35-2:45

  17. mlday says:

    Warm up (barely)
    Mainly worked snatch form since first time snatching with weight (shoulder)

    Metcon rx
    2:04
    2:06
    2:07
    2:15
    2:14

  18. Shea says:

    Warm up: 5+6 Rx
    Metcon Rx
    2:51 (started at :07 bc I had to take a last second pit stop)
    2:49
    2:48
    2:47
    2:44
    I felt yucky throughout.

  19. Matt Z. says:

    6 plus 10,3
    2:21-2:32 range on the fours work

  20. J Guthrie says:

    AMRAP 8: 3+9, Rx
    2nd and 3rd rounds of dubs unbroken.
    I think I may have pulled a tendon in my left wrist slightly on the snatches—on the way down, not up. Something for me to keep an eye on. I’m not very good at the reset on snatches yet…

    Didn’t keep close tabs on my round times for the metcon but I think I finished with 0:30 to 1:00 left per round. 21 cals on first two rounds and 15 cals on last three rounds. 35# dumbells throughout, 24″ box.

  21. Carolyn says:

    Amrap: 4+10 @ 45#/:30 du work
    Metcon: 15# db, (got to go heavier on db stuff)
    12″ bbjo.

  22. Bobby says:

    AMRAP: 5 + 5 Rx – UB snatches

    Metcon: done ✅ – between 2:40ish and 3:05ish each round

  23. Pete says:

    Amrap: 4 rnds of 5 reps each. #55. still trying to learn this movement and struggling with shoulder mobility but think I’m making progress. no shoulder pain after some initial soreness. we’ll see if it wakes me up tonight.
    Dubs were all unbroken.

    Metcon: 35# db, 24#bj, 21cal row
    2:30,2:24, 2:25, 2:42, 2:30.

  24. Sara M. says:

    *Modified workouts for sore left shoulder*

    Warm-up
    AMRAP 8
    10 Hang Power Cleans (45) – did squat cleans first round and a half, then groin muscle was acting up, so switched to HPC
    30 Double Unders

    Total – 4 rounds

    Metcon
    On the 4:00 x 5 Rounds:
    21/15 Calorie Row
    14 Russian Kettlebell Swings (Brown KB)
    7 Plank Box Jump Overs (16”)

    Each round was within the 2:45-2:55 range. Just over a min rest each round.

  25. Brett Christensen says:

    1.) Snatch Primer:
    E:90 * 3
    3OHS + 1 HSS + 1 SS @ 40% = 90
    2.) 1 LHSS + 1 SS
    3*2@72%=160
    2*2@77%=170
    2*2@82%=180
    3.) EMOM*12
    Odd = OHS 5 sec decent and 10 sec hold @ 165
    Even = :40 MRSMU = 4/2/3/2/2/1
    4.) 4 RFT
    60 DU
    30 Cal Row
    10 PS @ 135 need to work on TNG here
    16:21
    5.) Bike
    3 rounds
    1 min on/1 min off
    :45 on/:45 off
    :30 on/:30 off
    168 cals total
    6.) ROMWOD

  26. Joy says:

    Warm up:
    AMRAP 8: 4 rounds
    10 Hang Squat Snatches (45)
    30 Double Unders: 60 singles or either 30 secs of DU work

    Metcon:
    25# DB
    20 box

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s