Tuesday, January 31st

Strength

Power Snatch
10 min EMOM

Conditioning

5 rounds for time:
21 Air Squat
15 Abmat Sit-Up
9 Strict Pull-Up

10 minute time cap.

Post snatch loads and time to Comments.

Comments

  1. PS: 110×3, 115×4, 120×3

    Conditioning: 3+42 Rx @ the cap
    Ran out of pull ups
    Still haven’t recovered from last time we did sit ups (not talking about my abs but close)

  2. PS:
    125×5 / 130×5

    Conditioning:
    7:57 rx’d

    @JLee, I imagine you are talking about ass burn, something I know a thing or two about. I used the black mat today with the ab mat and I am happy to report, no burn!

  3. Power Snatch:
    75,75,80,80,80,80,85,85,85,90 -Focused on not jumping cuz I’m basically a bunny. Also need to work on hook grip!

    Conditioning:
    DNF – 3 reps left til the end. Finished ’em up afterwards w/JoJo
    Banded strict pull-ups with negatives and switched group every now and then (sets of 3s)

  4. PS: 45,55,60 – need to learn how to not overthink the snatch and get under that bar quicker
    Conditioning: 5 rounds @ 9:40 sec. Used the band.

  5. Power Snatch EMOM: 90# across

    Conditioning: 4+40 rx
    [finished last 5 reps after time cap]

  6. PS: training wheels on
    Conditioning: 3+37Rx

  7. Melissa TruHero says:

    Rare 6am appearance

    Power Snatch EMOM: 90-90-90-f-f-85-90-90-f-90 (obviously overzealous for 6am and should have started with 85#)

    Conditioning: 3+37 Rx’d

  8. Power Snatch:
    55-55-60-60-65-65-65-65-70-70
    Focused on chest-up, and control my movement patterns better, and get quicker under bar.
    Looking better today than most power snatches.

    Conditioning: 8:50Rx’d (right elbow started to NAG big time in last two rounds)

    I was chasing BAston that NY YANKEE FAN

  9. A) 5 Rounds every 3 minutes
    8 Strict HSPU
    45 Second Hollow Hold

    B) 5 rounds for time:
    21 Air Squat
    15 Abmat Sit-Up
    9 Bent over rows w/ 35# dbs
    7:16

  10. Power Snatch: 65/75/85
    Conditioning: 4+14 – with band for pull-ups

  11. PS worked up to 78#

    8:37 with ring rows

  12. PS:
    100 x 2
    105 x 6
    110 x 2
    4 + 40 rx

    A lot of strict PU’s

  13. PlayGurlPattyG says:

    Power Snatch 73
    5r 8:13

  14. Michele Adler says:

    Power snatch, changed to hang : 42
    5 rounds, strict ring rows 8:00

  15. El Capitan says:

    15 min Emom one power snatch
    165×5 170×5 175×5

    5 Intervals of this…
    3-minute rounds of:
    185-lb. front squats, 10 reps
    10 box jumps, 36-in. box
    Then
    Row for max calories in the remaining time

    Rest 3 minutes between rounds.

    1. 29 calories
    2. 24 calories
    3. 26 calories
    4. 25 calories
    5. 28 calories
    132 total calories ewww. Legs are done ✅

  16. Power Snatch EMOM
    135-135-145×8

    Pullupcon
    7:07rx

    Tomorrow’s Oly: “Porcupine Complex”
    Hang Clean + Jerk + Front Squat + Clean
    165-175-185-195-205-215-225(failed to stand up the last clean)
    – It’s prickly.

  17. Hot broga
    6:51 rx

  18. 77 working on patience to the hip
    Metcon 7:50rx,and more importantly, NO BUTT BURN

  19. Power Snatch
    83(2)-88(3)-93(f)-88(4)

    8:51 ringrows

  20. Power snatch
    78(4)-80(3)-83(3)

    Metcon
    2+37 RX

  21. Power Snatch 95

    9:46 Rx

  22. Gracie Lyman says:

    emom: 70–need to work on technique
    wod: 10:01 5 rounds w/ring rows

  23. PS: 135-145-145-145-145F-145F-135-135-135-145

    WOD: 9:51 rx

  24. PS: 145 —-> 175 (PR!!!!)

    8:34 Rx

  25. ShollSwole says:

    Split progression stretches 10:00
    Lower back AAOS stretches 10:00

    Lsit holds :45×5
    Jefferson curls 40# 5×10
    Frog stand holds 4×1:00 accumulated
    Planche holds with 1′ box 5×1:00
    Windshield wipers 3×1:00

  26. 95(2)-105(2)-115(2)-125(2)-135(2pr)-140(pr) one extra rep for a pr for fun
    1min max cal-22

  27. 95 x 3
    115 x 3
    125 x 4

    WOD: 9:16 Rx

  28. 63×4
    68×3
    73×3

    4+24
    *18 ring rows

  29. ps:175(4),185(3),195(3)
    felt ok

    7:15rx

  30. PS: 95 lbs

    7:52 Rx

  31. PS: 105

    3+26

  32. 9.58rx then did the rowing wod from last week. Posting that info on that date for comparison next time.

  33. David Perlow says:

    PS: 85

    4+36

  34. A) 5×10 Hang squat cleans 24kg dbs

    B) 21-15-9
    Deads 24kg dbs
    Burpees
    4:40

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