Wed, May 17th and Thurs, May 18th

Wednesday Oly

Power snatch + Overhead squat
10 min emom

Snatch
10 min emom

Increase weight across the 20 repetitions.

Thursday CrossFit

“Cavewoman”

Complete 10 rounds for time:
3 back squat, 225/155
6 ring dip
9 box jump, 24/20″

Post time to Comments.

Extra Credit:

10 min AMRAP
6 Unbroken Toes to Bar

Comments

  1. Bench 6×6

    155 for 5 rounds then dropped to 145 for 1

    Tomorrow’s extra credit:
    10 min emom: 6 unbroken ttb – accomplished

  2. Power Snatches (forgot OHS until round 7)
    –115-125-125-125-135-135-135-145-145-145

    Snatches
    –155-155-165-165f-165-175-175f-175-175-185f

    Chin-Ups
    –5 min amrap, 42 reps

  3. DL 5×5 @ 235#

    4 rounds of 15 cals ass bike / 15 GHD’s

  4. johanna says:

    Oly:
    Power Snatch + OHS EMOM
    70×2, 75×2, 80×2, 85×2, 90×2
    Snatch EMOM
    95×2, 95 f, 95, 100, 100 f, 90, 95×2, 100
    Snatch Pull Doubles EMOM
    110×5
    Not a strong Snatch morning.

  5. Mickey K says:

    OLY:
    1 Power Snatch + 1 OHS 10 min EMOM
    95,100,105,110,115,120,125,130,135,140
    1 Snatch 10 min EMOM
    142.5,145,147.5,150,152.5,155,157.5,160,165,175

  6. Mike Wask says:

    OLY:
    1 Power Snatch + 1 OHS 10 min EMOM
    95-95105-105-105-115-115-125-125-135
    1 Snatch 10 min EMOM
    105-105-115-115-125-125-125-135-135(F)-145

    I need to get more comfortable catching the bar in the bottom of a squat(for cleans too)

  7. robseda says:

    Thursday wod: 18:06
    3 bs @ 275#
    6 parallette (wooden) push-ups
    9 box jumps 24″
    take your time on this one before you hit the squats- get aggressive under the bar

    5 rounds of 5 #50 pull-ups (approx every 2 to 2:30)
    one round unbroken; the rest- broken, like my spirit
    attempted 5 strict pull-ups between sets- that lasted two rounds

  8. Power snatch + OHS EMOM
    60-65-65-65-70-70-70-70-70-70

    snatch EMOM
    65-65-65-70-70-75(f)-70-70-70-70

    Something wasn’t clicking right this morning – apparently I forgot how to pull from the floor…. soooo I went back to some basics.
    5 snatch grip deadlift doubles at 95#
    10 snatch pulls at 95#

  9. Thrusters:
    135(3)-145(3)-155(2)-165(1)-175(1)-185(1 front-squat)

    Frogger:
    5:53Rx

  10. El Capitan says:

    Push press 3 reps
    185,205,225,245

    OHS 3 reps
    135,155,185,205

    On the Minute x 12 (3 Rounds) with a weight vest
    A) 12 air squats
    B) 12 Deficit Pushups
    C) 12 Box Step-Ups
    D) :40s Plank Hold (elbows)

    Hey Patrick your tights are in!

  11. Roberts says:

    Bench
    105-110-115-120-125-130-132(PR!!!)

    Helen
    16:39
    Rx
    First time rx

    • El Capitan says:

      Congrats to all the PRS this month. Can I get some of them PEDs

    • YES!!! I picked up that #130 on the bench, AND NOPE my hands started to SHAKE! You made that look EASY!

  12. Push press 3 reps
    105-110-115-120 ( failed 3) – 115
    PR #120 push press 8 months to get 1 sooo pumped

    OHS 3 reps
    95-100-105-110 (failed 3)
    Got 1 PR :)

    On the Minute x 12 (3 Rounds) with a weight vest
    A) 12 air squats
    B) 12 Deficit Pushups
    C) 12 Box Step-Ups
    D) :40s Plank Hold (elbows)

  13. “Cavewoman”
    18:34, with squats at 255 and parallette push-ups (slight deficit)

  14. Mickey K says:

    “Cavewoman”
    19:00 Rx (275lb Back Squat)

  15. PM OG Oly with Liz and Sandy
    Power Snatch + OHS
    80-80-80-85-85-85-90-90-90-90
    Snatch
    90-90-90-95-95-95-95-100-100-105

    105 felt nice and easy, so cont’d (shoutout to Coach Kenny for the bar path film analysis):
    two failed attempts at 110 – 107 pr* – 110F

    *stood up with a huge smile, thanks Ashley for noting this.

  16. BigTuck says:

    1000m row for fun

    Frog complexish:

    95(7)
    115(7)
    135(7)
    155(3)
    165(1)

  17. modified oly – thanks Derek for the shoulder stretches and exercises!
    10 emom power snatch x2, 35-40-45-50×7
    10 emom full snatch x2, 15 – able to get down but definitely pitched forward due to lack of mobility

  18. 22:10
    165 first two rounds then 135 for rest
    Standing dips

  19. 19:13 rx

  20. 21:26 (5 rounds @ 215#, 5 @ 205#)

    Squatting while gassed is a very big weakness for me. I could never get comfortable, and kept pitching forward. Ring dips and BJ’s felt good.

    HAPPY BIRTHDAY ALICE!

  21. Ashley Moduno says:

    Wednesday: OLY
    PS + OHS: 55-60-65-70-75-80-85-90-95(f)-95(f) Really need to work on form :(
    Squat snatch: 55-60-65-70-75-80-85-90-95(f)-95(f)
    3-2-1 thruster: 105-115-115 don’t ask….
    Started “Frogger” but my elbow really hurt so I stopped, got mad and rowed a 5k. I plan on doing this wod as soon as my stupid elbow isn’t on the fritz

  22. 21:15 GHD Ring Dips

  23. Wed OLY
    Power snatches + OHS: 55,65,65,70,75,80,85,85,90,95
    Snatches: 65,65,65,65,70,70,70,75,75,80

    Thursday WOD
    29:32 rx

    For anyone who doubts what we are doing here (or struggles with a movement – like dips for me) listen up. I could not do a SINGLE ring dip in January. I made it my focus over the past several months and today I did 60. 60! It wasn’t easy, but the work is paying off. Please trust the process, the programming and our awesome coaching staff! Continue to push one another in a healthy, positive way and don’t give up on those goals ya’ll. (End of rant) :)

    AND HAPPY BIRTHDAY ALICE!

  24. robseda says:

    Nice morning for a park workout
    18mi on the bike
    ~2.5mi run

    all of the breakfast foods rx+

    Happy birthday, Alice!

  25. 22:53
    BS Rx/RD Rx/Step Ups

    Way to hang in there Liz! 💪🏼
    Happy Birthday Alice!

  26. “Cavewoman”
    18:10 @ 140#

    cash-out: 26 burpees with friends. thanks, ‘trop fam!

  27. Wed: 25 mile bike

    Thur: 4 rounds:
    500m row
    50 air squats
    – 15:00

  28. Melissa TruHero says:

    “Helen” 14:24
    – not a PR…sore glutes made the runs real slow

    Ab cashout with Jonnybgrams
    3 rounds
    20 med ball sit-up/tosses with 20# ball
    20 v-ups (I did 15)
    20 seconds flutter kicks

  29. WOD: 13:33Rx

    Extra Credit: 12 rounds

    I took conservative rest before the squats in the middle rounds and probably should have done weighted dips.

  30. johanna says:

    Cavewoman:
    25:25 Rx+ (175#)
    Last 3 rounds were brutal.
    Happy Birthday, Alice!!

  31. assbike consistent effort 100c for time ~ 6:31

    3 sets:
    SA Bear to Bridge Complex: 5 reps/side
    Half Kneeling SA Banded Pull-Down @ 2311: 6-8 reps/side
    Feet Elevated Bridge Support Hold: 10-15 sec w/ deep breaths (pressure on upper thoracic, not lower back & GH joint)
    Rest as needed b/t each
    +
    A1. Upright Banded OHS Dead Bugs: 10 reps/side (hold PVC OH like you’re in a OHS)
    Rest 1 min
    A2. RNT OHS: 10 reps
    Rest 1 min
    +
    B. OHS: Find a 8RM – 135(8),145(8),155(8),165(8),185(2). was feeling ok until 185 and didn’t feel good.
    +
    C. Half Kneeling Banded Row + External Rotation + Press: 10 reps/side x 3 sets; rest 1 min b/t sides – slow & controlled
    +
    D1. Alternating arm dead hang 10x per side
    Rest as needed
    D2. Alternating arm L Sit dead hang 10x per side. spicy!

  32. GUYHANANYA says:

    “Cavewoman”

    19:43 @ 135

    box @ 20

  33. AllisonR says:

    22:54 @100lb and scaled the ring dips

  34. Cave woman 13:16 #165

    10 x 6 t2b

  35. Jess RP says:

    17:55 @88 with ring push-ups on knees.

  36. 12:45 @133# BS, 5L & 5R fly

  37. RichieR says:

    17:15 @ 187

  38. cloudon says:

    Cave woman – 15:48 rx at 255

  39. @work Oly 10 Min EMOMs
    Power Snatch+OHS 95-100-105-110-115-120-125-130-135-140
    Snatch 125-125-125-125-130-135-140-145-150(f)-150

  40. Ashley Moduno says:

    Thurs:
    20:45 with 145 and small red band. Also did 12 box jumps each round but that’s what I get for not paying attention.
    unbroken on the 6 t2bs for 10 rounds

  41. David Perlow says:

    15:10 @ 155#, ghd dips

    • David Perlow says:

      whoops definitely 25min or around there. serves me right for forgetting until next AM

  42. anitasraman says:

    95lb back squats, tricep dips, 20 inch box jumps ( extra credit for donating a few layers of skin to the box, ouch! 😀 )

    17:08

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