Sunday, December 3rd

Oly WOD

Snatch
2-2-2-2-2

Pause Back Squat
3-3-3-3-3

CrossFit WOD

5 rounds for time:
10 Power Snatch, 95/65-lbs.
30 Air Squats

Cash-Out
Accumulate 5 minutes in a plank.

Comments

  1. Sunday Sampler on Saturday

    Pause Back Squat Triples
    195-205-215-225-235

    Snatch & Squat Metcon
    7:54rx

  2. Hi everyone at CFM,

    Elena and I are very excited to announce the arrival of Hatheway Christine Weiss. Baby and parents are doing well. Hope to see you all soon.

    Best,

    Caleb and Elena

  3. Kayak 16k.
    Going on a five day hiking trip tomorrow. Goal is to do 50 push ups every night.

  4. Snatch doubles:
    125-130-135-140-145

    Pause back squat 3’s:
    230-235-240-245-250

    Accessory:
    4 rds:
    10 ghd, 8 bulg split squats ea leg (63#)

  5. Oly
    Snatch doubles
    65-70-75-80-85 Failed on second double at 85

    Wod
    9:30 @ 55#

  6. Snatch doubles: 65-65-75(1)-75-75(1)
    Bs pauses: 115 across

    Wod: 7:43 rx

  7. 9:38 modified
    10 muscle snatches @55#
    20 good mornings @55#

    5 min plank cash-out – 7:10 (broke 3 times)

  8. 10:45 rx’d (back got very tight in 4th round)

  9. 9:50rx

  10. C&J
    up to 215(1)

  11. 8:30 w/power cleans at 75#
    unbroken 5 min plank

  12. WOD: 12:06 – 35lbs
    Thanks to Ada! 😉 best partner!

  13. 13:47 RX
    5 min plank

  14. 5 RFT
    10 snatchs with 50# DB (left arm)
    10 snatchs with 50# DB (right arm)
    30 Air squats

    8:48 URx

    • I forgot to plank while cooking breakfast. I wore joggers to BK so I did L-sits at work:
      5 Rounds, every other minute:
      33-26-22-*12-21-19

      *someone walked in mid-set.

  15. Snatch doubles:
    95 – 95 – 100 – 100 – 105(PR)

    Pause Back Squat triples:
    120 – 125 – 130 – 135 – 135

    5 minute plank UB / storytime with Joe

  16. Snatch Balance Doubles:
    85-95-105-110-115 (maybe a PR? No record of doubles)

    Pause Back squat Triples:
    125-135-145-155-160

  17. PlayGurlPattyG says:

    Oly
    Snatch 93
    BS 148

    WOD 14:28

  18. Hi I’m a drop in!

    ADDERALL”
    Part #1 – In a 10:00 Window:
    Run 1 Mile (Metropolis mile)Time Remaining, Max Power Clean and Jerks (135/95)
    Part #2 – In a 7:00 Window:
    Run 800 Meters Time Remaining, Max Power Snatches (115/80)
    Part #3 – In a 4:00 Window:
    Run 400 Meters Time Remaining, Max Thrusters (95/65)

  19. ADDERALL”
    Part #1 – In a 10:00 Window:
    Run 1 Mile (Metropolis mile)Time Remaining, Max Power Clean and Jerks 115
    Part #2 – In a 7:00 Window:
    Run 800 Meters Time Remaining, Max Power Snatches 75
    Part #3 – In a 4:00 Window:
    Run 400 Meters Time Remaining, Max Thrusters 75

  20. snatch doubles
    65-70-75-80-85
    focus on patience and full extension

    pause bs triples
    105-110-115-120-125

    WOD
    10:29 @ 55#
    those air squats tho

  21. Snatch doubles
    95-115-125-135-145-155(failed 2nd rep)
    BS 5×3@205
    Paused Bench 4×4@160
    Tomorrow’s Wod 14:54 BUT thought it was 2 rounds of WB instead of the row. Couldn’t figure out why EROC was getting me out a rower or why Richie was asking me about the row 🤷‍♂️ And then had to recheck the blog

  22. LaurenMargaret says:

    Oly
    Snatch doubles: 65-70-75-80-80
    Back squat: 105-110-115-120-125

    WOD w/Liz
    7:49 @55
    (Spilts: 1:22, 2:54, 4:36, 6:24)