150209

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Great weekend with Olly, Anitra, and the crew at CrossFit Fenrir. Not gonna lie – there are worse places to be than Florida in February.

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WOD 150209:

BBG

Rest 2:00 exactly between #1 and #2.

1) EMOM for 5:00-

5 Power Snatches*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

2) 1XME UB T&G Power Snatches @ 80% of heaviest weight used for at least 4 reps of #1.

Strength/Skill

1a) 4X3 Snatch Balances + 5 OHS (1 set = 3 SB + 5 OHS) – heavier than last week, rest EXACTLY 60 seconds

1b) 4X3 UB Strict C2B Pull-ups + ME UB Kipping C2B Pull-ups – rest EXACTLY 60 seconds

*Note: If first UB Kipping set is less than 15 reps, then do :45 ME broken C2B for the remaining three sets.

Conditioning

This is a repeat of last week’s conditioning, but make sure to note the weight increases for both efforts.

Rest exactly 1:00 between #1 and #2.

1) 15:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:

50 6″ Target Burpees
50 Thrusters 75/55#

2) 5:00 AMRAP (all out effort) of:

20 6″ Target Burpees
20 Thrusters 105/75#

37 thoughts on “150209”

  1. M/175lbs/20/5’8
    IG: joshking161

    1) 140,145,155,165(failed on 5th rep due to hips giving out but still managed to hit last rep within time) 155 *hips tight from nasty girls*
    2)135 -12reps 1 rep better

    Other part later

  2. IG: robstacy4

    AM Session

    EMOM 5min

    1.) 150
    2.) 160
    3.) 165
    4.) 170
    5.) 185 (-5)

    1ME at 150x 9 reps

    Funny excuse very humid this morning and hard to hold on to the bar.

  3. BBG
    1) 135, 145, 155, 165, 180(4) 3/x/1/x
    2) 10 @ 150#

    Strength/skill
    1a) 160, 165, 175, 185*
    *4/5 OHS
    1b) 25, 25, 23, 17 (90) +2 from last week
    Conditioning later

    • 15 amrap: 180 reps Rx
      5 amrap: 74 reps Rx
      – Dialed it back a bit during the 15 minutes, still didn’t help. Quads were dead, thrusters and burpees make me feel like I’m in quick sand

    • EMOM
      155
      165
      175
      185
      195
      ME set – 15@155#

      SB+OHS
      190
      205 (missed last OHS)
      215 (missed 4th OHS)
      Didn’t do last set, tired as SHIT
      C2B – 3+20, 3+15 (stopped cuz hands friggin hurt), 3+20, no 4th set

  6. Cond- 1+46 then 1+18(don’t know what was going on but I grabbed 35’s)
    PR done in Nanos Rich Froning style 😉

  7. BBG:
    1)95/115/125/135/145×4
    2)115×7 (could of done more but form went bad)

    Strength/Skill:
    1a) 135×4
    1b) 11 then did work for :45….tried to focus on tight kip and work on form

    Conditioning:
    1) 1rd + 7
    2) 1 rd + 6 (could not string together the thrusters, felt so heavy)

    • We’re pretty similar on that one. I was the same way on the thrusters. That 105 felt like 135 quick.

  8. BBG
    1) 116-132-143-154-165# – I was able to hit all 5 at 165# this week!!!
    2) 132 x 8 reps – 2 less than last week; my brain just went to shit after 8 reps, I don’t know what I was doing, but it sure wasn’t a snatch

    Strength/Skill
    1a) 95-135-155-170#
    1b) 15-13-14-6

    Conditioning
    1) 157 reps – 1 more than last week – I don’t have a HR monitor so I do a grouped set then check my hr, once it gets back below the target 155 bpm, I do another grouped set
    2) 65 – 2 more reps than last week

    On both parts, I paced the burpees more than last week i.e., I did them slower, and the thrusters were a lot easier. Last week, my thrusters were weak, so pacing helped.

  9. BBG
    105, 115, 125, 135×3-2, 145×3
    115×10 +3 reps from last week.

    Strength/Skill
    1a) 115, 125, 135 missed 5th ohs, 135
    1b) 3+12, 3+5-5-5, 3+5-5-5, 3+5-5-5

    Struggled on this again. Forearms blew up quick.

    Conditioning
    1) 1+ 80 (180 reps)
    2) 1+ 31 (71 reps)
    I subbed calories on the Airdyne for burpee’s because I smashed my damn toe the other day. Airdyne made the second part brutal.

  10. 31/M/175#/5’9″/East Region
    IG: goalie858

    BBG:
    1) 135/145/155/165(4)/165#(+5#)
    2) 11@135# (+1 rep @ +5#)

    STRENGTH/SKILL:
    1a) 135/155/165/175# (+10#)
    1b) 30/25/25/21 (101)

    COND:
    1) 160 reps (-5 reps but felt I moved at a steadier pace)
    2) 62 reps (+1 rep and still wanted to throw up)

  11. BBG
    Power snatch: 31-33,5-36-38,5-40 kg UB
    ME power snatch: 12 reps @ 32,5 kg

    Strenght:
    SB+ohs: 25-30-35-40-42,5 kg
    C2B: 3+4, 3+9, 3+9, 3+9

    Amrap 15: 1 round + 33 burpees (133 reps)
    Amrap 5: 1 round + 14 burpees (54 reps)

    Legs felt great today!

  12. Snatches
    135
    155
    165
    170 (failed UB)
    175 UB

    ME at 140 – 11 UB (-1 from last week)

    Strength/Skill
    160
    175
    185
    200 (+10 from last week)
    C2B hurt my left shoulder doing strict so I just did ME sets for the day

    Conditioning
    15 min – 1rd + 70
    5 min – 1rd + 25

  13. m/20/175lbs/5’8

    IG: @joshking161

    1a) 135,155,175,185#- 10# better than last week
    1b)20,20,20,18-felt hand blister up…decided to save hands instead of ripping them to shreds… just another training day

    15min AMRAP – convo pace
    1+30 burpees

    5min AMRAP – 100% effort
    1+15 thrusters

  14. Still beat up from Friday and competing Saturday. Stayed lighter on the weights today.
    BBG
    1) @145
    2) 5@125
    Strength
    1a) @155
    1b) 4×10 strict c2b
    Cond
    1) 183 reps
    2) 74 reps

  15. IG: @rrooney41

    BBG: 1) 165
    2) 135 x12
    Strength: 1a) 185
    1b)3+10, 3+8, 3+7, 3+6
    Conditioning: 1) done
    2) 20 Burpees on second round

  16. IG: robstacy4

    PM Session 3 snatch balance + 5 OHS / strict chest to bar plus ME Kipping

    1.) 185
    2.) 225
    3.) 245
    4.) 250

    Mich happier with the volume on this then last week.

    1.) 3+15
    2.) 3+15
    3.) 3+ 15 in 45sec working on butterly
    4.) 3+16

    Conditioning

    15min AMRAP kept HR at average of 150

    5min

    71 reps (+6) on the thrusters UB just feels easier to do then unbroken

  17. Well I’ve offically lost my mind

    BBG
    155
    165
    175
    185
    195 – 3.1.1
    145×13 ME

    Snatch balance
    165. 187.5( accidentally left a 2.5 on the right side so barbell was heavier on the right lost after the 3 overhead squat)
    200. 210

    Did 3 sets of C2B still working on butterfly just accumulated 15 each set.

  18. 1) EMOM for 5:00-5 Power Snatches* 115 135 145 155 165 (3/1/1)
    2) 1XME UB T&G Power Snatches @ 135 x 10 reps
    1a) 4X3 Snatch Balances + 5 OHS (1 set = 3 SB + 5 OHS) – 150, 165, 175, 175 *stayed at 175 because I wasn’t fast diving under in my SBs at that weight, drove the bar up more than dove under the bar
    1b) 4X3 UB Strict C2B Pull-ups + ME UB Kipping C2B Pull-ups –
    So I got challenged by a body builder buddy about the honor of cross fitters pull ups so I did 3 strict pull ups with 88 lbs before I did a set of 27 C2B Kipping pull ups, next sets were 24, 21, 22
    Conditioning
    1) 15:00 AMRAP at 177 reps
    2) 5:00 AMRAP (60 reps
    connectivity

  19. BBG
    155
    165
    175
    185
    195-3.1.1
    145×13
    Snatch balance 165.187.5 failed 4th and 5th overhead squat .200 .210
    3 sets of c2b 15 each working butterfly

  20. BBG:

    1) 155 – 165 – 175 – 185(fail; hit myself, hard) – 185… all UB
    2) 10 @ 150

    Strength/Skill:

    1a) 135 – 155 – 175 – 190(3/2)… better than last week, but still a struggle
    1b) 10 – 9 – 9 – 8… these felt terrible

    Conditioning:

    1) 1 + 50 (-5 reps)
    2) 1 + 17 (-5 reps)

    Still really feeling the effects of the deads and pistols.

  21. BBG)
    1) 115, 125, 135, 145, 145 (3/2)
    2) 12 @ 115

    Strength)
    SB + OHS: 135, 145, 155, 165 failed 3rd SB

    C2B: skipped cause of tear

    COND)
    Later

  22. M/31/175

    Feeling pretty drained today.

    1) 100/105/110/115/120
    2) 11@ 120

    Strength: 95/115/135/155…C2B 3+15 on all sets

    Had my heart rate monitor on.155bpm definitely was not a conversational pace for me today.
    15:00 = 120 reps
    5:00 = 80 reps

  23. M/48/155
    Connectivity: Box handstand ham stretch, hip taps, 3xME L: 75-60-64 seconds.

    Power snatch emom: 105-115-120-130-145. These were all actual power snatches, rather than full snatches. Really concentrating on that this time.
    ME: 10 at 115. woot!

    SB+OHS: 135-145-155-160. These felt really good.
    3strict +ME c2b: 30-20-15-6. Hand started ripping on last set, so I bailed.

    15min festival of burpees and thrusters: 1+70. Sets of 10 on the thrusters. +20 from last week.

    5 min slamfest of burpees and thrusters: 1+24. +1 from last week. Sets of 5 on the thrusters.

  24. Not a great training day today. Didn’t get to do everything.
    BBG: 5 min EMOM P. Snatch: 42.5-47.5-50-52.5-55kg
    Me set: on 45kg: 12 reps
    1a. Snatch balance + OHS: 40-45-50-55
    1b. C2b pull ups: 3+8-3+9(45s)-3+11(45s)-3+11(45s)
    That’s all I got through. At least the weights are up from last week. Struggling with the pull ups for some reason. Not sure why.

  25. 1) EMOM for 5:00-
    5 Power Snatches 135, 155, 165, 175, 190×3 sloppy 3
    2) 1XME UB T&G Power Snatches 140×10

    1a) 4X3 Snatch Balances + 5 OHS 135, 165, 185, 195

    1b) 4X3 UB Strict C2B Pull-ups + ME UB Kipping C2B Pull-ups – rest EXACTLY 60 seconds-Modified to 3 SC2B+ME Strict PUs (10,10,6,6)-hands are pretty raw from Saturday’s 14.2 redo.

    2 WODS are out gym
    Unfortunately I won’t be able to repeat the 150/90/30 today need the hands to heal…

  26. BBG
    1) 135# 155# 175# 155# 155#
    2) 140# 12 reps
    1a) worked up to 185# 10# increase from last week.
    1b) opted out to do conditioning becasue of time.
    CONDITIONING
    1) 1rd + 42 burpees
    2) 1rd + 6 burpees

  27. 32/f/137/@winetoweights Recovering from very leg-heavy CF competition Saturday where I jammed my thumb..

    BBG
    1) Couldn’t hook grip; did hang snatches at 55% for all sets 55#
    2) DND

    Strength/Skill
    1a) DND because of thumb..
    1b) DND.. subbed 5 ring rows/5 strict dips

    Conditioning
    1) 50+50+5
    2) 20+18

  28. BBG
    135×4
    115×7
    Strength
    145
    15 across
    Cond
    1) 1+12, same as last week but HR was 157 this time vs 150 last week. Thrusters shot it up after 2 and I’m not about to do sets of 2
    2) 1+16, 4 short of last week

    Here’s to hoping next week isnt 95 and 135

  29. BBG

    135-165-195×4+1full snatch- 185
    – didnt drop the bar just couldnt stay above parallel on last rep.
    Video IG: @chiefcaleb311

    155×5
    – had no interest in doing more today

    Strength
    135-185-205-225×3(lost it after last SB)
    15-15-17-17

    Conditioning
    1+25 at 15,00ft elevation mask
    – holy balls this sucked with the mask on.
    1+35 without mask,
    breathing felt great after the mask came off.

  30. Hey Outlaws, Finally getting back on here after a rough couple of weeks of being sick and recovering from a weekend Comp. If anyone cares I took 3rd place of a two day comp called “Madtown Challenge”. 8 events over two days, and second/third place came down to a tie breaker of 1 min ME burpees, got beat by 1 rep FML. Shout out to Jeb for getting that extra rep you old man…

    1 – Up to 70. Same as last week, this has been rough for me.
    2 – 5 at 60 KG, Suckfest

    Strength:

    1a – Up to 80 (+5 kg). 85 close but failed on OHS
    1b – C2B feeling much better! Every set of 10+ unbroken, quick rest then 6-8 more. Shout out connectivity!

    Conditioning:
    15 Min Amrap – 1 round + 70 reps
    5 Min Amrap – 1 round + 15 reps

    Did same weight as last week because last week was just pure awful getting back into it. On-wards and upwards.

  31. Bbg
    1) 85,95,105,115,125
    2) 100-14

    S/s
    1a) 105,105,115,125
    1b) 12,12,11,10

    Conditioning
    1) 48 thrusters had a hard ti,e keeping my he under control today
    2) 1 round 11 burpees

  32. BBG
    1. Up to 110#
    2. ME set – 20 reps at 85#

    Strength
    1a. 135
    1b. only did C2B 5/5/4/4 – this is a huge struggle

    Conditioning
    Please don’t program this next week…please.

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