130422

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WOD 130422:

BBG

1) 7X2 Hi-Hang Snatch – heaviest possible, rest 60 sec.
2a) 5X3 Snatch First Pulls – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 5X3 Tempo HBBS @ 75% – rest 60 sec.

*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

For time:

40 Burpees
50 Double-Unders
30 Burpees
50 Double-Unders
20 Burpees
50 Double-Unders
Row 1K

Midline

1a) 3X3 (3l/3r) BB TGUs @ 75/55# – rest 45 sec.
1b) 3XME UB T2B – rest 45 sec.

76 thoughts on “130422”

  2. Really interesting to compare the biomechanics between the body types of these two monsters. Impeccable technique both! Thanks for the inspiration you animals.

  5. BBG
    1) 85-87.5-90-92.5 x 3 Failed 2nd rep in all 92.5kg sets – 90kg
    Used straps didnt drop the bar between lifts.
    2) Tweaked my back – Chiro this afternoon, hopefully get it done this arvo.

  7. BBG
    1) 60,65,70,75,80,85,90kg
    Thumbs no drop until 90 where I used straps with no drop of barbell.

    Caught up Saturdays conditioning (noted on that dates post)
    The rest later today.

  8. 1) 100kg, got under 105 but straps were getting very sweaty so called it there.

    2a&b) both at 130kg

    Cond) 11:34rxd

    Midline) TGU all good and did 20 reps for each set of T2B

  9. BBG
    1) up to 65kg
    2a) 90kg
    2b) 112.5 kg (based off 150)

    Conditioning
    13:57 rxd

    Midline
    1a) done at 20 kg
    1b) 10, 15, 13

  10. BBG
    1) 40kg, 50, 50, 55, 55, 55, 55
    2a) 90kg, 95, 100, 105, 105
    2b) 270#

    Conditioning
    21:35

    No time for Midline

  11. 1. 115-125-135-135-140-145f-140
    2a. 235-235-245-245-245
    2b. 225-235-245-250-250
    3. 15:55Rx
    4. T2b 10-8-12

  16. Jacked my wrists up pretty bad on clean and jerk last max effort day. Nursing them, skipped the snatch.

    Pulls at: 225-245-245-265-265
    Squats at: 275-295-315-325-335

    Conditioning: 10:47

    TGU were impossible with injury.
    Toes to bar: 26-29-26 (disappointing considering I usually hit mid thirties.)

  17. Bbg –

    1) 205

    2a) 285
    2b) 4 sets off 395…tweaked hamstring somehow

    Cnd –

    10:25

    Midline –

    1a) done, took 45 between arms…is this right?
    1b) 25, 24, 22

  23. Bbg-
    185-205

    Pulls 275
    Hbbs off 405 ouch

    Cond-
    10:14

    Midline and airdyne work tonight.

    2/4/5 (knees)

  25. BBG
    1) 210
    2a) 275
    2b) used 315

    Conditioning
    10:38

    Midline
    1a) done
    1b) practiced the hollow position for the first 2 sets 15,16. Then finished up with a set of 25

  26. snatch 135-140
    squats (390) 5×3/290
    snatch 1 pull 5×3/205-225
    con 13:54
    tgu 3×3/32kg KB (alternated l and r)
    t2b 21, 18, 16

    got my L1 cert over the weekend. felt really good about the test and even better about the fran we did. crushed my old pr by a minute and got 3:57

  27. Sn- 135, 145×4, 155, 165
    1st pull-206, 217×4
    HBBS- 227 (all the weight in the garage)

    METCON-
    10:04- subbed 800m run (no rower)

  28. Bbg
    1. 65-75-85-85-90×1-90×1-85
    2a. 145
    2b. 165
    Wod 15:45
    Ttb: 15,12,12
    Wasn’t sure what hi hang max would be. Next time will get 90 at least.
    Snatch pulls felt great 10 lbs more than last week
    Squats also felt solid
    Wod was a combo of my worst movements. Burpees kill me and the row was rough.
    Short on time so had to skip tgu

  29. HBBS-

    265#
    95# high hang(very light working on technique)

    Cond-

    10:19 (burpees and dubz felt smooth)

  30. Nice training day.
    Bbg
    1) 225, missed 235 on last set.

    2a) 255
    2b) 340 These make you a badass.

    Cnd –
    10:48

    Midline –
    1a) done
    1b) 3×25

  31. hi hang snatch (from the hip) 120-120-120-125-125-130-130
    sn 1st pulls at 175
    tempo hbbs at 190

    conditioning 12:55 (dubs we UB, but burpees and row were lackadaisical)

    tgu – check
    t2b – 11-21-15-10

  32. 1) up to 90kg
    2a) 115
    2b) up to 120

    Conditioning
    12:40 rxd

    Midline
    1a) done at 30 kg
    1b) 23, 19, 21. fore arms smoked after tgu

  33. 1) Worked up to max snatch – missed 250# 2x
    2) Worked up to max C&J – hit 315 missed 325# 2x
    3) Tempo HBBS – Off 500# – 375# no misses
    Cond – 11:06
    Midline – Ouch

  35. BBG:
    1) 145×3, 150, 155, 160, 165(PR single+double), 175(f)

    2a) 205
    2b) Off 305

    Conditioning:
    *80cal AD for row
    13:02

    Midline:
    1a) 75/65/65
    1b) 20, 15, 21

    M/F/S
    2/5/8
    -still walking like I have a dump in my pants from the 20rep BS the other day

  36. Snatch: 120-125-130-130-130-130-135

    Snatch pulls: 175#(no straps)
    Backsquat: 195#

    Conditioning: 13:20
    I hate burpees. All double unders ub. Row took me long too-4:10 ish

    Did diff midline bc I was at a box that had a reverse hyper so I wanted to take advantage 🙂

  38. hi-hang snatch: 115- first time doing these and felt good but just enough

    2a; 175
    2b: did 185 a couple sets and realized technique wasnt there so switched to 165 and felt good

    conditioning: 17 something. could have done wayyyy better but unfortunately i had to do it at 6 in the morning with nothing in my stomach which isnt the most ideal for me… best is in the afternoon-evening

    midline- BB TGU w/ just bar… first time and wasnt use to it, haaaard
    T2B- 15,10,10

    I also want to thank you coach!! im already seeing a difference from a couple weeks ago!

  41. BBG:
    1.) 175, 180fon2nd, 185f, 185, 185, 190, 195

    2a.) 245
    2b.) (Smolov Week 2 FS: 195×2, 205×2, 220x2x2)

    Conditioning:
    11:16 Rx

    Midline:
    1a.) completed as Rx
    1b.) 30, 21, 21

    • Bbg –

      1) 195, 200, 210, 215, 220, 225, 230 (failed 2nd rep) – done with straps

      2a) 240 – Snatch 1st pull + high pull (working on bar path)
      2b) 285

      Cnd –

      12:24

      Midline –
      Did not do

  44. BBG

    1) 220 x 4, 240 x 2, 265 (single), 280 (miss x 3)

    2a) 285
    2b) 305

    Conditioning

    11:40

    Midline

    Somewhat but no time.

  45. 1) 7X2 Hi-Hang Snatch – heaviest possible, rest 60 sec.
    135-155-165-175-180-185(1)
    2a) 5X3 Snatch First Pulls – rest 60 sec
    205-225-245-265-275
    2b) 5X3 Tempo HBBS @ 75% – rest 60 sec.
    Working sets 185-225 then 250# across

    *Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

    Conditioning

    For time:

    40 Burpees
    50 Double-Unders
    30 Burpees
    50 Double-Unders
    20 Burpees
    50 Double-Unders
    Row 1K
    10:50
    Midline

    1a) 3X3 (3l/3r) BB TGUs @ 75/55# – rest 45 sec.
    Really struggled with the left arm gotta work on this
    1b) 3XME UB T2B – rest 45 sec.
    34-20-17

  47. Great weekend. That was an amazing performance by Spencer and Caleb, quite inspirational.
    Took a step back and ensured I made everything count today. Funny what good form does. My CNS is shot to hell after no rest day and the intense weekend. Started shaking mid-WOD and couldn’t even hold onto a the bar for TGU/T2B. I’ll evaluate tomorrow if I’ll take tomorrow off.

    1. 85×3, 95×3, 100×1
    2a. 145
    2b. 175
    Conditioning: 14:50 (Row 4:15)

  48. 1) 115, 115, 125, 125, 130, 135 (1), 135(1)
    2a) 175, no straps
    2b) 185, no misses but gross.

    Conditioning: 13:00 even, had to go really hard on the row as I am horrible at burpees.

    Midline: TGU 2 @65lbs and then I realized I had 65lbs on the bar… then the rest at 55#. Had one miss in the second set on the third rep. (Left arm).
    T2B: 16, 14, 11

    Totally wiped.

  50. Attending the training camp this past weekend was one of the most amazing experiences of my life! It was the best investment I have made during my CrossFit experience. I learned more than I did at my level 1 course. The trainers were real and passionate. I left this weekend truly inspired to not only be a better athlete myself, but to also be a better coach. The display of Spencer and Caleb made the weekend even more unforgettable. Thanks Rudy!
    On that note, if anyone has any of their video from this past weekend, I would love to get copies.
    29/m/5’11″/197
    BBG
    1) 95-115-135-145-155-165-170(f)
    2a) 205
    2b) 275 (tried hard to focus on speed)

    Only allowed so much time at gym, so had to skip conditioning and midline.

  51. BBG

    205
    215
    225
    225
    230
    235 ox
    235 ox
    240

    2a ) 275,285,305,305,305
    2b) 315 x 5 x 3

    Cond.

    10:45 – burpees were SLOW. shoulders are fried from the HR pushup workout on Saturday

    10 min Airdyne

    Midline

    Completed
    T2B 17,20,21 – low. Hard to kip with wrecked shoulders

    MFS
    2/2/4

  53. BBG
    1) 135/165/185/185/195/195/195(1)
    2a) 285
    2b) 335

    Conditioning: 11:31

    Midline:
    1a) Done (had to use a 35# bar, little experience with this)
    1b) 17/13/15

  54. EVERYTHING FELT SO HEAVY TODAY!

    1) 165×1, 175×6

    2a) 235
    2b) 280 – ouch

    Conditioning
    10:52, subbed SDHP for row

    Midline
    1a done
    1b 20/22/22 (first two sets were def shy of maximal, last was close)
    *done on bar at 10ft, really didn’t want to fall off.

  55. 1) 155, 165, 175, 185, 195 failed , 200, 210(pr)
    2) a. And b. completed

    Conditioning 12:51
    Midline completed

  56. 1) 135, 135, 145, 145, 155, 165 (ox), 165(pr single & double)

    2.) a.225
    b. 235

    Cond. 14:45

    Forgot about midline….will make up tomorrow.

  57. 1) 132, 137.5, 143, 154, 165, 165, 165. Felt great in the hole and in my shoulders. Great shoulder mobility today.
    1a) 225
    1b) 235

    Conditioning: Box WOD today.

    Midline Done. First time on BB TGU, used 65lb. Goofy feeling but was a fun experience…

  60. m/34/5’8″/175lb
    BBG
    1) 95-115-135-145-155-165+F-165+F
    2a) 205-215-225-235-245
    2b) 225
    COND
    13:21
    MIDLINE
    Suck at TGU used 45#-65#-75#+2F
    15-11-13

  61. SWOD:
    HBBS Temp 5×3 250
    10min EMOTM
    2PC+1Pushjerk 235-245
    HHSnatch up to 195, still jump forward a couple meters it seems.

    WOD:
    9:43

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