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Wods for monday and Tuesday 3-9 & -10

March 9, 2015

Monday 3-9

amrap in 8

8 power cleans

8 front squats

8 s2o

135/95

rest 8 mins

amrap in 8

10 to 1 burpees

8 wallballs at the end of each round

Tuesday 3-10

4×5 deadlift for load

then

21-15-9 hang snatch 95/65, double unders, box jumps

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31 comments

  1. WOD #1. 89 RX
    WOD #2. DNF shoulder issues


  2. Wod#1 – 88 @ 115
    Wod#2 – 10:38


  3. WOD #1 – 80 @ 75
    WOD #2 – 11:10


  4. wod 1: 100 @ 65lbs (shoulder & elbow are hurting from tennis match on Sat)
    wod 2: 11:24


  5. Wod 1
    74 reps rx
    Wod 2
    8:45 rx


  6. A) I switched it up- 8 box jumps and 4 top half HSPU in 8 mins = 109 reps
    B) 13:00- used the 20lb ball for 5 rounds


  7. Jogged for ten minutes, then did the second workout with thrusters (10# dumbbells) and 8 burpees. Made it to one rep of round five in 8 mins. Hope that counts for something.


  8. A. 88 @ 95lbs…..B. 11:52


  9. WOD 1: 72@115
    WOD 2: 10:30


  10. 68 @85 lbs
    10:12


  11. WOD 1- 52 reps in 5 minutes, tweaked something in my back/lat during the last clean. Should have scaled my way back in /:

    WOD 2- 9:20 RX


  12. Deadlift 225
    Snatch/ double unders/ box jumps 5:30 rx


  13. 130 deadlift
    6:57 snatch at 40lb, single jump rope, step ups


  14. Tuesday WOD #1 275x5x2, 295×5, 31 5×5
    Back felt good, will go heavier next time.
    WOD #2 113. My rope snapped in the 15 teens and I had no back up rope. Lost a lot of time.


  15. Tuesday
    DL 175
    snatch/du/box 102 rxd.

    my doubles still consist of double, single, single – they slow me down and wear me out counting only the doubles. need to work on those.


    • Me too!!! We need a DU clinic. I attempted DUs but missed right off the bat and switched to singles for my sanity…


  16. Tuesday:
    Deadlift: 170
    work: 71 rx – I need to give my shoulders a break – struggled big time today!


  17. DL – 170
    Work – 111, scaled snatch to 50lb


  18. Deadlift: 130
    114 scale 50# singles


  19. Tuesday 215 DL, 6:58 r


  20. I did some extra DL sets because I started too low and then Brock told me it looked easy so I did another set.
    DL 230

    4:45 Rx
    Apparently with 2 extra box jumps according to Kathleen…


    • You know I’m a legit counter when I’m on the sidelines watching the suffering!! Awesome job…seriously!! I’m glad I set the bar high for you. πŸ™‚


  21. Andrea
    DL to 195
    WOD 6:49 rx


  22. Great time, Jade! Did you break up any of your snatches? Box jumps or step ups? Also glad to hear that Kathlene made it back!
    ~ Andrea


    • Thanks πŸ™‚ If my memory serves me correct- I did each round of snatches in two sets. Started each round with box jumps until I would bobble then switched to step ups.


    • Sorry I didn’t make it to 1pm class Andrea!!! Got stuck on a work call.


      • Kathleen. Thank for being a cheerleader and pushing me πŸ™‚


  23. 69 reps for the WOD; scaled at 50lbs, singles and step ups.

    DL-205×5 — not bad I guess for taking several months off.


  24. brock here. I did the barbell metcon and really struggled. Cratered in the second round and finsihed with 77 reps. This WOD is a great benchmark for CrossFit competition, all three elements you see in comps and the Open all the time, (although perhaps at lighter loads) We’ll do this again for sure.


  25. DL – 315 heaviest set
    21/25/9 – 115 reps rx



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