Strength 1:
Every 90 seconds perform 1 Clean and Jerk at each percentage:
50, 60, 70, 75, 80, 85, 90, 95, 100%
For Quality
Conditioning:
Partner WOD*
20 Pull-ups
40 Wall-Ball Sit-up Throws (16/14/12) @ 5m
60 Double Unders
80m Buddy Carry
6 x 100m Sprint
40 GHD Sit-ups
20 Kettlebell Swings (72/53)
2 rounds for time
(23:00 cap)
*Equal Work
Strength 2:
Back Squats
3-reps at each of the following:
60, 70, 80, 85, 90, 95, 100%
For Quality
Mobility:
Hip Capsule Stretch – 1:30/side
Ball Tack and Floss – 1:30/side
Lateral Opener – 1:30/side
Post loads, time, and experiences to comments
WOD 1: 255# Clean and Jerk
WOD 2: 19:56 w/Manny
*Manny: scaled/Such: Rx
WOD 3: 3 x 305#/Back Squat: 335#
30# PR
Hell of a day. You’re gettin’ better or you’re gettin’ worse. Glad to be back.
SWOD 1: 135# clean and jerk, 15# pr
CWOD: 18:09 Rx with Jaime.
I accidentally burped her on the buddy carry and she burped directly into my ear drum… Classic
SWOD 2: 3 @ 175#. 1 @ 198#, 23# pr
C+J 148# PR
partnered wit Courtney.
3 reps @ 208# well.. Maybe 2 reps. Last
One not low enough.
Tried 218# ….failed and made lots of noise that was embarassing.
Oops auto correct Courtnie
SWOD 1:
Success through 275# (current 1-rep)
Felt good, can go heavier, especially if I get faster under the bar!
CWOD:
Partnered with Jana – Team “Jammy”
16:46 Rx
SWOD 2:
Success through 375 (95%)
Felt good so I went for 1-rep. Got 395, 5# PR. Felt good so went for 405. No go. I can get it. My legs are just spent from this week.
Lots of PR’s on the C&J and Back Sq!! Strong work to all!!
SWOD 1: successful through 225# missed on 245#
CWOD: 18:52 Rx with BW
SWOD 2: successful through 335# (95%) missed on 365#
SWOD1: Succes thru 155 lbs (2 reps @ 155 lbs)
CWOD: 19:56 w/ Mr. Such, thanks for the encouragement today!
*Manny: scaled/Such: Rx
SUs 3:1 for DUs
55 lbs KB
SWOD2: 305 lbs (10 lbs PR), didn’t want to push too far. Will retry with shoes and when legs are a bit more fresh.
Ran 8.1 hilly miles before Crossfit
SWOD 1: 140# C&J- 5#PR
CWOD: 20:47 Rx with Bradley
SWOD 2: worked up to 90%- failed third rep. Decided to stop there.
22 push-ups with Such and Jimmy with some Boy Wonder shenanigans in the background.
SWOD: successful to 100% 148#
CWOD:16:46rx team Jammy
Swod: successful to 95% although not unbroken 198# failed at 208
Great work everyone! Congrats on all the Pr’s