140219

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If this one doesn’t make you want to immediately run to the gym, throw all the tens on the bar, rip the head off a large animal, wear stretchy pants, and scream at the top of your lungs (while all the exercisers cower behind you) – then I don’t know if you even like life (or barbells).

He’s still the mother-effing King. Coppola, your move.

Paul Estrada – 335# (152kg) Snatch from blocks & lifetime PR:

WOD 140219:

BBG

1A) 4X5 Power Snatches: work to a 5rm – rest 2:00
1B) 4X5 Snatch Balance: work to a 5rm – rest 2:00

Strength/Skill

1a) 3X1:00 ME Freestanding HSPU – rest 60 sec.
1b) 3X8 Kang Squats – medium/heavy (heavier than last week) – be perfect with every rep, rest 60 sec. DEMO VIDEO

Conditioning

From CrossFit.com 140217

7 minute AMRAP of:

5 Triple-Unders
3 Thrusters 185/125#

Check CrossFit.com for competition rules. Win Everything.

36 thoughts on “140219”

  1. I will load all of the 10s on the (5kg training) bar and impress everyone!

    After this I will do quadruple unders and 225# thrusters.

  3. BBG
    1a.) 70 kg (pubic bone issues that i should of taken care of a month ago)
    1b.) 95 kg
    Strength
    1a.) dnd
    1b.) 80, 85, 85 kg
    CND
    wanted to actually get a workout instead of stringing together one Triple under at a time..
    Subbed 20 DU’s for 5 TU’s.
    8 or 9 rds
    thrusters at 185 and DU’s felt smooth, just took to much transition time

  5. BBG
    1a) 135-165-185-205 (10# PR)
    1b) 145-165-185-205
    SS
    1) HS walks
    2) Goodmornings- 145
    Cond- subbed 20 DU – 7+15

  6. 1) 140-155-165-175×4 dammit! close!

    2) 155-165-175-185

    Cond 4 + 1
    triple unders all fugly singles

  7. Bbg-
    A) 84kg
    B) 97kg

    STR-
    A) can connect any together
    B) 60 kg. Trying to focus on doing these correctly

    Cond-
    8+1 thruster RX’d… Still think I may have paced too much. Could have scraped out another round

  8. BBG:
    1a) 100, 115, 125, 135#
    1b) 125, 145, 155, 165#

    Strength/Skill
    1a) 12, 11, 10
    1b) 155#

    Conditioning: 9 rds + 5 ttb (had to sub toes to bar for triples. Sore achilles from practicing triples last night. Not planning on blowing it out one week before The Open.)

  9. M/37/210
    170 snatched x 5
    135 drop snatch
    Worked hand stand work
    Kang light
    Metcon_ 3 rounds
    only really got 1 complete round of triple unders, but after multiple attempted attempts on other two rounds, wanted to at least get a few rounds of the thrusters.

  10. M/28/#152/NorCal
    BBG
    1a. 135-145-155(4)-155(3)
    1b. 115-135-145-145
    Strength
    1a.13(started from head stand) – 7 (started from handstand) – 5 (started from handstand)
    1b. 115-115-115
    Conditioning
    2rds +5 (#165) I suck floppy donkey d**k!!

  11. snatches 135,155,165,175failed after 2
    balances 135, getting some actual speed on it this week
    kangs 170
    hspu-had someone hold my ankles each time, getting better
    con
    did 4 rounds of
    1min me tu’s
    1min to do 3 thrusters/185
    no tu’s achieved 🙁
    i likea do da thrusters

  12. BBG:
    1A.) 165#, -10. Missed 5th @175#
    1B.) 155#. No blocks

    Strength/Conditioning later

  13. 27/172#/NorCal

    BBG
    135-155-175-185(F) CNS is fried.
    135-185-225-230(F)

    Strength
    1a) 4-6-4 Started from full extension, not a headstand.
    1b) 215#

    Conditioning
    3 rounds plus 3 Triple-unders. RX
    1 triple at a time. Props to the people that can string these together. I never did these in WOD before. Pretty humbling.

  14. BBG
    a) 215
    b) 235

    Str/Skill
    Nope

    Cond:
    6 + 2 thrusters – was on a faster pace until the last round of TUs.

  16. BBG:
    1a) 160 (touch and go)

    Strength/Skill:
    1a) 1:00 ME strict ring dips: 20, 20, 20
    1b) 3×8 GH Raise: #35

    Conditioning:
    Outlaw CF: 5+25

    Shoulder/Tricep accessory work.

  17. BBG:
    1) 60 kg, 70, 75 (3), 75 did all singles today
    2) 80, 85, 90, 95

    S/S:
    good mornings: 60, 70, 70

    Cond: 25 du’s instead of triple unders
    6 rds

  19. 1a) 120#
    1b) 145#
    2a) skipped
    2b) 115#

    Cond- 5 rft. First time ever attempting triple unders. Felt like it was my first week all over again.

  21. BBG
    1a) 105-115-125-135
    1b) 115-125-135-145
    also did 5×1 c&j (from hang) from yesterday: 135-155-165-175-185(f)
    Strength/skill
    worked HS walks
    Cond: 6rds + 3 thrusters (accidentally did thrusters first then TU’s)

  22. 27/168#/5’9″/M/CenEast

    1/3/3

    PSn: 125/145/155/165#
    Sn Bal: 135/145/155/155#

    Subbed pistol practice: 8/leg with band between rig (ala Scott Panchik’s new vid)
    Subbed GMs: 125/135/145#

    Conditioning: can’t do TUs. As such, I did the Competitor WoD’s WoD:
    12 min AMRAP
    70 DUs
    50 Over the bar burpees
    30 Clusters 135#
    10 MUs

  23. BBG:
    1a) 175#
    1b) 175#
    Skill:
    1) Messed around with freestanding HSPU- could only get 2 consecutive
    WOD- 6 rounds Rx

  24. Took today as an active recovery day. My knee is a little tweaked… Rowed 5000m at a comfortable pace. I’ll hit today’s work tomorrow morning.

  25. Only had time to do conditioning
    3+4: triple under were singles, thrusters Ub. holy hell those TU are hard

  26. BBG:
    1a.)155, 170, 180, 190x3f, 185×4+full
    1b.)185, 200, 215, 230, (245f+225x4f)

    Strength:
    1a.)Freestanding practice
    1b.)185

    Conditioning:
    4+5TU

  28. BBG: dnd (elbows)
    Strength: 1a) Subbed GHD raises and GHD situps with 20# medball
    1b) 115, 125, 135
    Conditioning: subbed 3 205# front squats for thrusters because of elbows
    6 rounds

  29. Did 3 hang cleans plus 1 jerk up to 185#
    Burpee c2b skills, embarrassing.
    Ran 5k 27:06
    This was to prepare for an awesome little event in visalia ca on friday. Anyone whos in the area check it out, I heard there’s free beer.

  30. Power Snatch x 5 – 205, 205, 225(3), 225(2), 245(1). These were not touch and go and I used the rubber plates for a change. Worked up a bit just to see what I could do.

    Snatch Balance: 225 (4), 225, 245, 275(2)

    Kang Squats: 185 for 6 reps. My form broke after 5 reps but I wanted to try a little heavier weight.

    Conditioning: 5 Rnds + 3 Triples.

    Triple unders are hard. And I just watched the video of Ben Smith doing this work out and I feel like a giant pussy.

  31. M/155#/26/SW

    1. 165#
    2. 175#
    3. 0/6, 1/8, 0/6 (first number is reps that I actually pressed out and returned and went into another pressout)
    4. 135, 145, 150#
    5. 4+1

    Stayed light on Snatch Balance today and connected reps instead of dropping onto boxes; feeling way better today after yesterday’s shit show.

  32. M/35/5’8″/180lb
    1) 135 kept it light
    1) 135 ”
    Str
    Skipped
    Cond
    5 rds, single triple unders, very hard to tell if I was actually getting them.

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