A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Snatch Press from Receiving x 3 reps @ 2111
Immediately followed by…
Every minute, on the minute, for 8 minutes (8 sets):
Snatch Balance with a Pause x 1 rep
(perform the snatch balance, then pause at the bottom for 3 seconds)
B.
Every 2 minutes, for 18 minutes (9 sets):
Snatch
*Sets 1-2 = 2 reps @ 70%
*Set 3 = 1 rep @ 75%
*Set 4 = 1 rep @ 80%
*Set 5 = 1 rep @ 85%
*Set 6 = 1 rep @ 90%
*Set 7 = 1 rep @ 95%
*Set 8 = 1 rep @ 98%+
*Set 9 = 1 rep @ 101%+
C.
For max reps:
60 seconds of Alternating Dumbbell Snatches (50/35 lbs)
Rest 30 seconds
30 seconds of Box-Facing Burpee Box Jump-Overs (24″/20″)
Rest 2 minutes, and when the running clock reaches 4:00…
Three rounds for time of:
50/35 lb Alternating Dumbbell Snatches x 60-second max # of reps
24″/20″ Box-Facing Burpee Box Jump-Overs x 30-second max # of reps
D.
Two sets for max reps of:
60 seconds of Stiff Leg Deadlift
Rest 60 seconds
Keep the weight light, around 25% of your max deadlift with the goal of moving for the full 60 seconds. Use straps if necessary.
E.
Two sets of:
Reverse Hypers x 30 reps @ 1010 or Band Pull-Through x 60 seconds
Rest as needed
Banded March with Front-Loaded Carry x 3 minutes
Rest as needed
A. 22, 25
27, 30, 35 kg
40, 45, 50, 52, 55, 55, 55, 55 kg
B. 40, 45, 50, 52, 55 (f), 55 (f), 52, 55, 57, 60 (f) kg
C. 18 snatches, 5 burpees
5:00 mins
D. 32, 33 x 50 kg
E. no time
A) done
B) 160
C) 28/8 5:59
D) 35/34 105
E) ✅
A.85/95/105 then110/115/118
Snatch Balance 55/65/70/70/74×4
B. 75/80/85/90/95/100(NR)/95/95
C. DB SN/15 + BBJ 5 = 4:54
D.
A. 75/90# for press. snatch balance: 120,135,135,155,155, 165,165,175#
B. 155,155,170,180,190,202,213 miss, 210 miss, 205#
C. 24 DB snatch/6 BBJO 3 rounds: 5:07 Rx
D. 47 Reps at 105#
E. Done
A. 2x 5 reps (45 lb) last set 65 lab
2×3 reps 75 lb
Snatch Balance 165×3 sets + 175×4 sets + last set 185 lb
B. Up to 185 (195 failed ) lb
C1: 25 DB Snatches
8 Burpees box jump over
C2: 6:16
D. Done
A1. 65 75 85
A2. 95 105
A3. 125
B. up to 185 (92.5%), shoulder still not quite there so didn’t want to push it yet. Then a few singles at 170 to work on form.
C1. 20 / 7 with 55# db all I had
C2. 10:23 (6:23 for three rounds of 20/10)
D. 33 and 31 @ 135
E. Belted march with no additional weight on machine, holding 35# d-ball
Reverse hypers 20#
Great workout thanks!
C: 29/8, 5:10
D: Done w/115#
A. 45,65,85. 95,105. 135,145,155,165,175,185,195,205.
B. 170,170,180,190,200-f,200-f,200,205,210-f,210.
C. 28/8. 7:05.
(Note: as a Army Brat, NYer and just big fan of my homeland..wanted to say I was a little upset we didn’t have a 9-11 focused memorial wod today- isn’t this what the Crossfit community is about?)
A. Post wkend of competing so did cleans from Monday’s programming- DL + 2″ below knee:
up to #200.
B. Did back squats from Monday .5,3,1, then sets of 2 – up to #280
C. 30 (#35)/10- 3 rnds at 5:58
D. Done – marches & light STDL
A. Did cleans from 2″ below knee from yesterday. Worked up to 165.
B. Did back squats from yesterday. .5 sets of 2 @ 205, 210, 210, 210, 205 (not my 95% but legs were not feeling it today)
C. 26/6, 5:22
D. Done at 85#
Got challenged by a firefighter buddy of mine to hit 412 Burpees for Time, so naturally I had to give it a go. 40:25 in some light duty gear.
A. 45,55,65,75,95 then SB @115
B. Worked up to 125 which is 95% then failed at 98% but felt good considering I havnt snatched in forever. Shoulder felt good, I’ll do presses from now on
C.28,4
Then 24,4 20,3 16,6
The box was 24 in but was about twice as wide as normal so bbjo were slow
D. Just used the barbell so i could get low and it could be a cool down stretch reps were high
E. went back to work
A. 45,65,85
95, 105
135,155×7
B. 135×3,155
C. 20, 8
18,6 about x3
D. 100lb 2x about 26 then 28
E. Back extension 30x
1 min leg raises then 2 min 35 kbs lunges in place
2 rounds
CFV about 7 rounds in 10 min AMRAP of 2 c&j 155, 2 front squats 155, 2 rope climbs
A. Done
B. Up to 145
C. 25/10
3RFT- 5:06
B) 260
C) 30-9;5:18
A) up to 89 (5)
up to 135 (3)
SB up to 269
B) up to 255 (5lbs PR) all Coach Tino
C) skip
D) 30/30 at 135
E) skip
Happy with the PR, sore and tired shut it down.
A. 35-55/65/85-105
B. 105×2/115/120/125/130/135/140F max is 155
C. 36/12 and 8:17
shoulders feeling rough after the snatches + pull ups yesterday. probably should have done 50# so i had less reps this is a lot volume
D. 75 then 80#, 37/37
E. 25# on reverse hyper/14#wb purple band
A. Presses-45,65,75,85,90
Snatch balance – up to 145
B. Up to 150 (90%) , failed 155
C. Snatches- 28
BBJO – 8
3 RFT – 6:17
A) Ended at 250
B) Hit 265 for 90% misses 272 and 277
C) done, had to push to beat casey w ?
:60 DB – 26 reps
:30 BBJO – 10
3rft – 4:54
D) done at 115 – 24/24 got dizzy here
You guys were moving! Solid push today!
A. Worked up to 100lbs on the snatch balance.
B. Hit up to 110lbs at 90% but failed the rest of my attempts. I stop my pull short when it starts to feel heavy.
C. Done! Loved this!
60 seconds of DB snatch: 25 reps
30 seconds of box facing bbjo: 8 reps
3 rounds for time: 5:04
D. Done at 55lbs
1st rd: 33 reps
2nd rd: 31 reps
?