Skill:
3-person Team
3000m Row
For Time
Conditioning:
“Hammer Time”
15 Chest-2-Bar Pull-ups
25 Burpees
35 Front Squats (75/53)
45 Double Unders
45 Calories Rowed
35 Sit-ups
25 Push Press (75/53)
15 Lateral Bar Jumps*
For Time
*Jumping over the bar both directions equal 1
Compare to Tuesday, 23 February 2016
Strength:
Snatch
1-1-1-1-1-1-1-1-1
@ 40-50-60-65-70-75-80-85-90% 1RM
For Quality
Flexibility:
Right side straddle – 1:00
Left side straddle – 1:00
Center straddle – 1:00
Butterfly – 1:00
Pike – 1:00
2 rounds for quality
Post times, load, and experiences to comments
11:50, 43sec faster but modified DU with 45 short box step ups, and lateral jumps with 30 air squats so not really a good comparison, still mod C2B with banded PLU
Afterwards: 5 rounds of 20 GHDs and 15 back extensions
Then worked heavy C&J and BS
Seeing an orthopedic surgeon tomorrow about my hip. Hoping for good news. 🙁
Rowed with the Mundells. Our time was 12 something. I can’t remember.
CWOD: 14:41 rx
47 seconds slower than last time. But last time I did banded plu
Strong work on the Rx!!
And ONLY 47 sec slower with the Rx version?! Nice!!
Came in late (imagine that) and missed the group row session. Darn.
12:52 rx. 1:06 faster than last time, I think.
Nice work on the minute plus PR!
Rowed on team Becky’s PinkZilla. 12:47 I think
13:28 on the CWOD.
Didn’t snatch today since my elbow hurts.
Love the name!
T.
Rowed with Mrs. Goat Rider and a really good looking strong guy. 12:05.
CWod. 12:13 Rx 18 sec Pr.
Swod. Did it.
D. Row. See above
CWod. 11:06 Rx. Same as Pr
Swod. Did it. Need more work splitting that.
Row: No clue. Defer to Such and Boy Wonder
CWOD: 10:52 Rx (3 seconds slower than last time)
SWOD: Did it up to 90%. Gotta work on speed under the bar.
Looked row up:
10:21.4
4.5 mile HOT hilly run at lunch
Skill WOD: 12:57.6 (I think) with team Becky’s Pinkzilla
CWOD: 14:07 Rx. Not quite sure how this was a minute and a half slower than last time.
SWOD: up to 100# snatch (2# PR). Had a couple of ugly attempts at 103# that may or may not have involved a knee on the ground….
22 push-ups for #22kill solo since everyone did them without me today 🙁
If you would have got to the gym at class time, you could have joined Michael, Sarah, and I. oh wait! What am I saying, you on time?!?! Bahahahahahahahahahahaha! Love ya Pinky! 😉
Hmmm I thought that was done as a part of the super secret 4pm Crossfit club I’m never invited to…
Rowed with Boone and Rags
10:19.6
I did an abbreviated version of CWOD due to time constraint for follow on lifting program.
reps were 10-15-20-25-25-20-15-10, 5:23 Rx weight and skills
Testing out new lifting program. Marathon lifting tonight.
SQ Snatch – 9 x 1
C & J – 7 x 1
Snatch Pulls – 4 x 3
Push Jerk – 4 x 3
Back Squat – 4 x 3
Each had different percentages to lift to.
WOD 1: Row with Muffin Boy. All I know is that was not easy.
WOD 2: 14:22 Rx
WOD 3: 205# Snatch
10# PR
Pause Front Squat (3 sec pause)
10×3 @ 225#
BB Row
Press
Curl
10×10
Looked row up:
10:21.4