131101

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Sweat RX called me CrossFit’s “Rain Man”. Ironically, I am an excellent driver (badump, ching).
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Kat Anderson – 165# OH Complex:

WOD 131101:

BBG

5X1 Snatch Deadlift + 1 Low-Hang Snatch (2″ from floor) + 1 Hang Snatch @ 85% – rest 60-90 sec.

Strength

1a) 3X10 GHD Weighted Hip Ext – heaviest possible, rest 60 sec.
1b) 3X4 Drop Snatch (no dip-drive, no foot movement, feet in landing pos) @ 50%-60% – rest 60 sec.
1c) 3X3 (ea. arm) BB TGU – rest 60 sec.

Conditioning

*70 KB Snatches for time @ 32/24kg (apportion reps equally between arms, use any rep scheme)

EMOM beginning at 0:00 – 5, 4, 3, 2, 1 Muscle-Ups (these are decreasing reps at each minute interval, after finish the final rep – at 4:00 – there are no more required MU).

38 thoughts on “131101”

  1. M/18/160#
    Had to lift today due to obligations tomorrow. Followed Barbell’s strength work and then did conditioning:
    BBG:
    1) 155#

    Strength
    1) BW
    2a) 115#
    2b) Snatch Pull – 205#

    Conditioning: Separate

  4. BBG
    1) 160 ( 85%) for five sets across
    Strength)
    3×10+30lba
    115x3x4
    Condi: 5:59 @ 65lbs d-bell

  5. just going to post conditioning b/c I’m tired of writing about the wrist.
    Conditioning:
    6:27 (first time doing 32kg from the hang b/c I always did them from floor)

  7. BBG:
    205(ox) – 205 (ox) – 185(ox) – 185 – 195
    (really struggled from the hang; all misses were behind, and after the catch)

    Strength:
    1a) 45# across
    1b) 125-134-145(3)
    1c) 45#

    Conditioning:
    7:35

  8. with a couple of misses and what seemed like a really long “warm up”
    1) 225
    1a) 45#
    1b) 155
    1c) 45-55-55
    C) used 70# DB from floor and switched hands each rep & singles on MUs … just easier on the elbow (6.45)

    #TheOutlawWayAfghanistan

  9. BBG

    1) 95×5 + 100×1 (85% should be 110# but dropped weight to work on form. Kept missing from the hang at 105#. Was catching to far forward)

    Strength

    1a) 35#
    1b) 65# (These are even more akward then the snatch balance)
    1c) 45, 50×2 (First time doing these with BB so I had to work up to the 45, did 35#BBx1, 40#X3)

    Conditioning: Just did 70 KB Snatches for time. 3:53 w/ 50# KB

    #TheOutlawWayAfghanistan

  10. 1) 185 – felt fast under the bar. Feel like I am making some progress with my snatch for the first time in quite awhile.

    1a) DND
    1b) 135 (this is about 65% but felt good)
    1c) 65 – forgot how hard these are

    Cond: 6:31 – heavy

  12. BBG
    5×1 @ 175. All power snatches. tweaked the hip flexor during the 160 squats mon and wed.
    Strength
    GHD= 25, 35,35
    no drop snatch (hip flexor)
    TGU= 45, 65, 65 These were fun, can’t believe Khalipa did 155 lbs with this..

    Cnd
    4:50 Tweaked shoulder warming up for Bar MU, subbed pullups after that

    #BeatUpBody

  14. snatches 175, missed one from the knees, other than that, they felt pretty good
    hip ext on one of those goofy 45 degree angle hip/back ext machines-50#KB
    snatch drops 105
    bar tgu-45,55,55

    con-modified
    bar muscle ups and 60# DB snatches from the floor
    5:23
    did all muscle ups unbroken with no fails. happy with that!

  15. BBG:
    Started at ~75%. Up to 85%, 185#.

    A few misses. Finally felt like I had speed again.

    Str:
    1a.) 40# across
    1b.) up to 115#, ~55%
    1c.) up to 55#

    Cond:
    7:59

  16. BBG: 5×125# (had one low hang and one hang missed). Felt strong but was worried about shoulder starting to hurt again, but super glad to be able to do BBG.

    Strength:
    a) BW/25/30#
    B) 75#. Could go up but decided not to push too much, shoulder still not stable.
    C) 35/45/45

    Conditioning: did rowing.

  18. BBG:
    1) 155

    Strength:
    1a) 45
    1b) 105
    1c) 65, 75, 80

    Conditioning:
    9:04
    -Pathetic. Had to restart after my first 5 mu which killed me my second go around. Only accumulated 5 snatches during the EMOM.

  19. BBG)
    1) 195…a couple misses starting out but fixed it and hit the rest…legs just crazy tight today
    Strength completed
    Cond: 5:05 RX
    MU completed and UB

  20. BBG:
    1.) 210 ~ (8/10) missed 2 @ MH

    OCT #3: 4 rds + 1 Thruster (un-enthused)
    4 min AMRAP
    115 # Thruster x8
    TTB x8

    Strength:
    1a.) 45, 55, 65
    1b.) 145, 145, 145 ~ 60%
    1c.) 85, 85, 85 ~ alternated arms each time w/o setting the bar down

    Conditioning: this was fun
    7:23 Rx

  21. Frustrating beginning. Weight is flying up and feels solid in the catch in the shoulders, but kept getting unsettled in the squat and the weight rolled out quite a bit today.

    Snatch: 2/2, 1/2, 1/2, 1/2, 0/2 @175

    A) 25,35,35
    B) 60% @125 (super easy, why can’t I snatch more? Lol)
    C) used 45lb bar whole time

    Cond: 7:59

  22. BBG: 85% was 185, and that wasn’t f@&king happening, so 170# for 5 sets
    a. 15# (puss, I know)
    b. 115 drop snatch
    c. 45# bar, this destroyed me for conditioning
    conditioning:
    7:39 (counting to 70 is demoralizing)

  23. BBG:
    1) 220# (felt good, no misses)

    Strength:
    a)45#
    b)155#
    c)65#

    Conditioning:
    5:57

  27. 27/77kg/5’9″/M/CenEast

    1/1/1

    5×1 Sn Complex: 145/145/150/150/155#. Off of 180#

    3×10 HE: 15#. Done.
    3×4 Sn Drop: 90/100/110. Off of 180#
    3×6: BB. Done.

    Conditioning: 13:02. So apparently I couldn’t buy a MU today…still wanted to get all of them in, so my time is skewed, but this is fucking embarrassing.

  30. Misspelled Cougar. JFC.

    1) 195
    Snatch Pulls 4×3 255

    GHDs 55
    DS 125

    Cond 4:57
    But, subbed 6-5-4-3-2 burpees for MUs. No rings. Got the snatches in at least.

  31. BBG: Something was way off today, only got 2 of the hang snatches on the first try. Used 180# for all.

    Strength:
    A: 25, 35, 45
    B: 105 across
    C: 45#

    Cond:
    11:10, again, something was off today, MUs really got me.

  32. BBG:

    #165. Felt good but the 5th round was like a monkey humpin’ a football.

    1a. #25
    1b. 95/105/10
    1c. Nope

    Cond:

    5:00 KB snatches
    MU: Done.

  34. BBG: 125#

    Strength
    1a) 25, 35, 35#
    1b) 85#
    1c) done with 35# bar

    Conditining: 20:00. Still working on getting better at muscle-ups

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