B) backsquat 3x3 @ 90% of A
C) 5x 1 Hang squat snatch 2 inches from the floor + 1 hang snatch above knee 5-10lbs heavier then last week
This is your last time with this complex. Go for glory! And videos.
D) 5x3 snatch pulls @ 10-20lbs above your 1RM snatch. *Use straps. Try heavier then last week. A key to a good snatch pull, at the top of the pull when you are extended on your tippy toes, you should be able to maintain balance on your toes for a split second. If you fall forward right away the. The bar wasn't close enough to your body. And if you fall back you leaned back to much at the top of your pull.
E) death by EMOM
7 thursters 75/55
7 pull-ups
7 burpees
Not alternating.
Go until you cannot maintain pace under a minute. If you don't make 3 rounds min. Take a 1 min rest and try again.
(Aka do at least 6-10 rounds regardless if you can make it in the 1 min time)
Current record for this of CP athletes is 11+ rounds.
Ummmm...might you reveal who this super hero is????
ReplyDeleteIt is I.
DeleteLmao do you even CrossFit anymore??!!
DeleteWe suspected it was you or AJW...
Well done sir
Ouuuu
ReplyDeleteA) 95, 115, 135, 155, 175, 185, 200x3 - PR single and triple
ReplyDeleteB) 155x3
C) 95, 115, 135, 155, 165x2, 175x1 failed second rep.
D) 175
E) 3 rounds 2 thrusters. Gave up and walked away. Not in it mentally today.
Squats were over head
DeleteWell today was fun..it was a rain day no work so I did the wod twice..yes twice
ReplyDeleteA) worked up to 375x3, did 385 but failed
B) 335x3
C) 5x1 @185 again..no misses
D) 225
E) soo I did it earlier at 3ish. Got 9rnds but kinda just gave up mentally and had way more gas. Came back 3hrs later. Got 10rnds flat. Would I recommend doing this twice in a day? No. But did I have fun? No. Coming for you Arden..;)
A) 3x355
ReplyDeleteB) 3x3 @320
C) 185x2 - 10lb heavier than last time
D) 5x3 @ 26550pm - 20lb heavier than last time
E) 1 rep short of 5 rounds. Yes, I'm embarrassed.
Went straight to C. Got up to 150 lbs full set tried 155 (1rm) failed twice.
ReplyDeleteD) 4 rounds unbroken, 10 to 15 seconds before the minute. Did a total of ten rounds in 15:48. I gave all I had. Burpees was what gased me out.
Starting to recognize the detriment of not taking a day off, as my hands were mangled from Saturday (T2B) and Sunday (butterfly pull ups)..
ReplyDeleteA. 235, but got called out on the last one not being low enough
B. 3 @ 215
C. Only got up to 130 today, for the life of me couldn't get 135 up
D. Skipped
E. A few seconds short of 3 rounds...it hurt! Ripped my right hand round 1, then the left on round 2, then again the right. Something is wrong with my dainty massage hands and my next step is learning to love gloves...8 rounds in 13:50 total
A) Got 355lbs x3
ReplyDeleteB) 3x3 @320
C) Got up too 225lbs
D) 5x3 Snatch Pulls @ 255lbs
E) Got 7 full rounds, failed my 8th by 3 burpees, did 3 more rounds after just to do 10 full rounds
A) 310
ReplyDeleteB) 285
C)/ D) Shoulder was not feeling it today
E) Fin 4 rounds in time, continued until 8 rounds for total 10.35