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WODs for Tuesday–Friday 9-2-14 through 9-5-14 AND Schedule Expansion details.

September 2, 2014

We will commence with the 8am Open Gym and 8:45 additional class this WEDNESDAY. I had hoped for tuesday 9-2-14 but was unable to reschedule one conflict. Wednesday and going forward the schedule will be
6 & 7 CrossFit
8 Open Gym
8:45 CrossFit
12:30 & 1:30 CrossFit
5 & 6 pm CrossFit

We will give the afternoon classes until Mid-month and if attendance remains low there, we’ll likely condense those two classes into a single class meeting at 1 pm.

Below are your wods for the week.

Tuesday– Olympic Lifting- Full Snatch. 15 Minutes. Strength- Overhead Squat 4×8 for load. Strength/Work- AMRAP in 8 Minutes 2 Shoulder Press, 4 Push Press, 6 Push Jerks @ 135/95 * every drop mid-set = 1 uncredited rep.

Wednesday– Athlete’s choice – Work- 10 minute Max Effort Monostructural OR Mile Run with a KB. Strength- Strict Chinup (Palms facing you) 5 x 5×10 reps. Full stiop/Dead hang. Go C2B if possible. Mobility-Legs, Low back Shoulders.

Thursday– Olympic Lifting- Clean and Jerk, full movement for technique.

Work-
Against a 1 Minute Clock Complete the following At 115/80.
High Hang Clean, Hang Clean, Full Clean, Push Press
High Hang Clean, Hang Clean, Full Clean, Push Jerk
High Hang Clean, Hang Clean, Full Clean, Split Jerk
Pushups on bar with any time remaining.

Against a 2 Minute Clock complete the following @ 135/95
High Hang Clean, Hang Clean, Full Clean, Push Press
High Hang Clean, Hang Clean, Full Clean, Push Jerk
High Hang Clean, Hang Clean, Full Clean, Split Jerk
Pushups on bar with any time remaining.

Against a 3 Minute Clock, Complete the Following @ 155/105
High Hang Clean, Hang Clean, Full Clean, Push Press
High Hang Clean, Hang Clean, Full Clean, Push Jerk
High Hang Clean, Hang Clean, Full Clean, Split Jerk
Pushups on bar with any time remaining.

Against a 4 Minute Clock, Complete the Following @ 175/115
High Hang Clean, Hang Clean, Full Clean, Push Press
High Hang Clean, Hang Clean, Full Clean, Push Jerk
High Hang Clean, Hang Clean, Full Clean, Split Jerk
Pushups on bar with any time remaining.

Score is total pushups.

Friday– Skill: Pistols. Work- EMOM x a possible 15 minutes 7 thrusters 75/50, 7 pullups, 7 burpees. Only fully completed rounds count (based on the Bergeron Beep Test).

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12 comments

  1. Snatch: 165 did not catch below parallel. Ugly power snatch.
    OHS: 4×8 @135 = 4320
    Shoulder WOD: 4 RX 135


  2. Snatch 100
    OHS: 3,040
    WOD: 3rx last time 4rx


  3. Snatch 80
    OHS 2400
    WOD 4 rds at 70, last time 6 rds at 60


  4. Snatch – 165 (full and PR!!)
    OHS – 3×8 @ 135
    WOD: 2 @115… last time 4. Arms were shot from OHS


  5. Snatch 155 (shitty, not pretty)

    OHS 4X8@95 total 3040

    WOD 3 rounds complete RX.

    I think I could’ve gotten 4 rounds all day had I not done 4X8 OHS right before. I got through the 2 presses on round 4 and realized I was too spent! That was with a minute left on the clock.


  6. That was THE worst performance of my LIFE. Ugh! 1 rd. Rx, 2 rds. 75#.
    2 sets of OHS
    power snatch 100#
    I have seriously injured my right knee. Thought I could wish it away, but it doesn’t ever seem to really improve.
    I may have to lay off legs for a while. Boo 😦


  7. Snatch 135
    OHS 3200
    Wod 4 @ 95# need to go up next time


  8. Snatch: 110.
    Didn’t OHS because Squated prior
    WOD 7 rounds Rx. (7 last time)


  9. Andrea
    Snatch to 95lbs
    OHS 4×85, 95,105, 105
    WOD 4rounds Rx


  10. Snatch @ 75lbs; OH squat – 65lbsx8x4; WOD – 4 rounds @ 65lbs.


  11. Snatch=65, ohs=55, shoulder wod=4 @50


  12. Snatch 85 lbs
    OHS 2320
    WOD 5 rounds at 65lbs (got to 6th rounds and lost balance/grip on push jerk-so mad!)



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