Strength
1 Snatch on the Minute for 10 Minutes
WOD: Joby
- Row 750 Meters
- 15 Body Weight Front Squats (must be cleaned from the ground)
- 15 Hand Stand Pushups
- Row 500 Meters
- 12 Front Squats
- 12 HSPU
- Row 250 Meters
- 9 Front Squats
- 9 HSPU
Charlottesville's most experienced functional fitness and weightlifting center.
Snatch: 2×89#, 4×99#, 4×111#
WOD: 12:39 (111#, 3 abmat HSPUs)
WOD: 11:31 (89#)
15:48 – Double Unders 150,100,50 – 155# – 2 abmat HSPU
12:30 (or was it 13, Lauren help me out here)
2 abmat hspus, 72# fs, 800/400/to the chickens and back run
oh yeah, I did some snatches too (poorly, I blame yesterday) at 67#
Hillary, mine was at 12:20 I believe… so I am sure it was 12!!
WOD: 12:20— See Hillary’s for modifications 🙂
Confused why my picture is no longer posting… someone help!
Oh and Snatch was 72#
14:10
sub double unders for row (3, 2, 1 minutes) total reps = 240
FS @ 143# (96% BW)
~9:45 @ 135# at the last cert.
snatches: up to 131#, power
wod: 70# kb swings and 5/3/1 rope climes.. 14:45.. rope climbs got real hard.
145lbs x 10 Failed on 3 of them
Wod 17ish
145# FS and Half of HSPUS Rx half with one abmat.
Snatch: worked up to 52#
WOD: 14:42 (57#, 24″ box HSPUs)
(sorry this isn’t a poem, Joe, I didn’t have the creativity in me; but chances are it will instead be a rambling paragraph of sorts)
13:42 (104# FS [72% BW], 5-5-5 HSPUs)
11 second PR with 15# more weight on FS (and unbroken, at that!), fewer HSPUs but FROM
First round of HSPUs were kipping and this killed my time because my hip drive was done for. So 2nd and 3rd round I kept the # the same but did strict (though my grip was really wide). Could have done more if I had done strict all the way. Now I know.
oh yeah snatch. I did different snatch work earlier: 3-position top-down power and squat snatches @ 67-67-77-77-77
Snatch: 77# x5 82# x5 (PR)
WOD: 14:21 @89 (~60%), 30# BHSPU
-0:12, +44# since last time 🙂
14:18 @ 77# (71% bw), box hspu
Snatches: 133 x 10 (i initially missed on the 9th and 10th minutes but immediately repeated it after each miss and made the second attempts on both)
snatches were squat snatches
Nicely done!
Worked on squat snatches @ 89lbs (only about 3/4 squat so far)
WOD: 18ish..bleh. (89# FS, pushups on the rings)
Worked up to 121# squat snatch (pr)
WOD: 14:18 @ 133
needed snatch work at 60#
WOD- 13:07 with w/72# , 2 abmats
11:38 rx (155# FS)
12:08 @ 133#
snatch: 60×5, 65×5, all power snatch
WOD: 14:27 @ 70#, 24″ box HSPU – a little slower than last time
14:51 @89# and 1 abmat HSPU
Almost 3 minute PR!!!
Front squats I will conquer you…
Crossfit Total:
Back Squat-245,260,270 (PR+5#)
Shoulder Press-140-145-155(f)
Deadlift-345-360-375 Attempted 390 after but failed
Total-790 (PR+5#)
Felt pretty good about the squat, probably had more but too late for that. Shoulder press wasn’t gonna happen, sore from yesterday, but still had to try it. Deadlift is coming back but not to the place I want to be at yet.
WODstock at Crossfit 757
10 minute AMRAP
Run 800m
Max pullups
Max ground to overhead
10-8-6
Atlas ball to shoulder
1-3-5
Rope climbs
The Atlas balls are awkward. Fun day though with a keg of Magic Hat at the end!