1. Halting Snatch Dead lifts
3x2 - with a snatch width grip pull the bar to a position above the knees, pause and continue to the pockets with chest over the bar (aka "the jumping position"), pause again a second time before for standing to full extension. 2. Halting Power Snatch
3x2 - with a snatch width grip pull the bar to a position above the knees, pause and continue to the pockets (aka "the jumping position"), pause again a second time before Power Snatching the bar overhead.
3. 7RFT:
7 OHS, 95/65
7 Burpee Box Jumps, 20"
For the first 2 parts, work up 3x2 across or climbing?
ReplyDelete1. 225, 245, 255
ReplyDelete2. skipped but will do later
3. 6:20 Rx - Got up with the 6 am class this morning. First time working out that early in a while. Felt different for sure. Shoulder is feeling better after taking the whole weekend off.
Woke up late after staying up to watch SB. Had to rush to get something in.
ReplyDeleteSkipped 1 and 2, modified 3 to give shoulder another rest day. Did 7x 7 front squats 135, 7 no jumps 24 (games). 8:17. Felt sluggish and slow this am but happy that I got something in.
Have a great day!
**box jumps not "no" jumps
Delete1. 255# across
ReplyDelete2. 165-175-175 (failed on 2nd rep)
3. 7:24
Have a great week ahead guys!!!
Over did it this weekend. Today will be a rest day.
ReplyDelete1) 185# across, felt good
ReplyDelete2) 135# across
3) 6:46; for the burpee part I did games standards for the burpee box jump-over (that was in the chipper workout.) For some reason I thought that was being prescribed in this WOD. So I didn't fully stand up on top and clear the hips, just cleared the box.
1)275,295,295
ReplyDelete2)175 across
3) 9 minutes and change....totally underestimated how my body was feeling after doing "Tully" yesterday, was fine for 5 rounds then BOOM Wet Spaghetti
3) 6:49. Overhead feels much better the more I warm up and was easier as the rounds went on. Go figure. Was not gassed at the end, but glad I focused on technique.
ReplyDelete1) a bunch of sets, up to 185
2) started moderate, dropped down to PVC to dial-in form, and slowly worked up to 175, which felt almost as light as an empty bar. Stopped there since I had done a bunch of sets already. I am thankful for the great coaching I got this morning (and always receive). It's amazing how much improvement my form needs and how some targeted feedback from a coach can make the world of difference!
1. 175x3x2
ReplyDelete2. 145x3x2
3. 7:57, took it easy, ate way too much last night and felt sluggish.
1. 70kg-90-110
ReplyDelete2. 70kg...not even close from the high hang...dropped to 60kg...finished there across. Grip strength still a issue, might have a fracture that the ER doc didn't see, still hurst like a bitch when pulling
3. 7:24....2 min rest then 100 du for time- 1:15
1.
ReplyDelete75 kg across.
2.
50 kg across
First day back after a whole week a bad cold. Took it easy.
What's the best way to position yourself for the box jumps? Perhaps stay sideways to the box and jump laterally? Is that allowed? Just from a time perspective what is the most efficient?
ReplyDelete1). 275
ReplyDelete2). 175
3). 8:35 Unbroken but box jumps must be slower than the group. I felt fast during transitions
1) 275
ReplyDelete2) 165
3) 5:31
M/5'9 140 14 yrs old:
ReplyDelete1: 145
2: 85
3: 8:06 (65lbs)
Right shoulder sore from MU mishap Sunday (not the WOD - just horsing around) so laid off the overhead
ReplyDelete1. 225# hard to hold the grip
2. skipped
3. MOD WOD (a la Derek) 7 RFT of 7x135#FS+7x24"BJ (games standard) 5:29
275
ReplyDelete175
7:46 not bad considering i drank all day yesterday.., now I feel like i'm dying haha
1) Did all three round with 120#lbs - really practicing on form, specifically keeping my chest over the bar!
ReplyDelete2) 85-90-95 - I could have gone up a little bit, but I wanted to pracitce form.
3) 6:50 RX
205,225,245
ReplyDelete155,165,175
Helen 8:54 new pr
Rested 3 min
Then 100 sit-ups for time 2:58
M/20/5'11"/175
ReplyDelete1. 70kg across (this is all my lats could handle to legitimately keep the bar in the pockets while bent over)
2. 70kg across
3. 7:20 w/ 2 extra burpees by accident
- This was my second WOD I did in my dorm this year.
- Kind of a funny one, so I recorded it: http://www.youtube.com/watch?v=GsJYj2rGKgY
This is so cool.
DeleteHah, thanks.
DeleteJub's, you da man!
Delete1. 225, 245, 265
ReplyDelete2. 115, 135, 155
3. 9:32Rx
1. 255# across
ReplyDelete2. 165# across
3. 5:27 RXd
Cash out (Goat and core work)
DeleteOTM x 10
odd: 40 DUs (unbroken)
even: 5 super strict T2B
1) 205, 225, 245
ReplyDelete2) 135, 145, 155.
3 8:05
Wrist been hurting since Burpee wod a couple weeks ago
Second day back...skipped 1&2.
ReplyDelete3. 6:24 rxd
1) 275,295, 315
ReplyDelete2) 185,185,205
3) 7:26 Rx
1.245-265-265
ReplyDelete2.155-165-175(missed second rep)
3.7:15
1. 235
ReplyDelete2. 185
3. 5:51Rx (Games standard)
1. 215/ 225/ 225
ReplyDelete2. 145/ 155 ( fail 2nd)/ 155
3. 7:59 rx
Long time lurker, first time commenter. I've been following the programming for about a month and a half, now - I'm having a lot of fun and seeing good results.
ReplyDeleteM/25/6'0"/185
1) 225 across
2) 135, 155, 165
3) I didn't read the WOD carefully enough, so I did 10 reps for each exercise per round. 12:24. The burpees sucked the life out of me.
1. 205, 225, 255
ReplyDelete2. 135, 185, 205. felt immediate improvement in my 3rd pull.
3. 6:17 rx
burpee box jumps are so fun not. haha great day!!!
1. 245 across
ReplyDelete2. 155, 165, 170
3. 8:04
1.225
ReplyDelete2.135/145/145
3. 6:57 (games standards)
From the Ruination CrossFit crew:
ReplyDeleteTonia-5:45
Paul- 6:26
Cole-6:39
Harry-6:22
Rich-8:03
Courtney- 7:33
Brigitte-7:23
(all RX,games standard BJ)
1. 205, 225, 225
ReplyDelete2. 135,145m,145m (missed 2nd rep on 145) great drill for me as I missed if I don't open my hips all the way
3. 10:18. Very slow
1. 275# across
ReplyDelete2. 175# across
3. 5:44