150711

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WOD 150711:

WL

1) Hang Snatch (just above knee): 5 heavy singles, no misses – rest as needed

2) Hang Clean (just above knee): 5 heavy singles, no misses – rest as needed

3) Jerk from blocks (or rack): 5 heavy singles, no missed – rest as needed

Conditioning

From CrossFit.com 150710-

Yes, this is 2 days in a row of MU, but you get to compare to Froning (and it’s only 9 – twice, and it wreaks of a Games workout).

For time:

21 one-legged squats with a 65/45# dumbbell
185/130# clean and jerks, 15 reps
9 muscle-ups

Rest 15 minutes

Then, for time:
21 parallette handstand push-ups (5″ deficit)
165/115# snatches, 15 reps
9 muscle-ups

9 thoughts on “150711”

  1. WL
    1) 185, 195, 205, 215, 220 (+5) PR
    2) 235, 255, 265, 255, 270
    -groin/hip was feeling funky so didn’t push too hard
    3) 225, 235, 245, 255, 270

    Conditioning later

    • Conditioning Rx
      5:44
      -UB on pistols (1:30-1:40)
      – singles on PC&PJ, wasn’t fast on these, weakness of mine
      -UB on MUs
      -15 minutes rest
      7:06
      – about 2 minutes, with 1 no rep for parallete HSPUs
      – arms were jello, 2 no reps on snatch
      – UB on MUs

  2. WL
    1) 205 – 215 – 225 – 235 – 245x (missed behind, felt really good)
    2) 245 – 265x – 265 – 275 – 285
    3) DND (shoulders are fried)

    Conditioning
    Different

  3. BBG:
    1) 135, 135, 140, 145, 145. These did not feel great today
    2) 175, 190, 195, 195, 195
    3) couldn’t do, hurt knee to land

    Conditioning: different. Didn’t want to do pistols on my knee

  4. 1) worked up to 220. Failed 231 a few times
    2) 246, went easy on these
    3) did push presses instead
    Only did the 2nd part of the metcon. 6:12 did MU 6-2-1 couldn’t go ub

  5. Peter Foster
    32/M/178#/5’9″/East Region
    IG: goalie858

    BBG:
    1) 175/185/190/195/200#
    2) 235/245/255/265/275#
    3) Worked some strict pressing instead 5×95#, 5×115#, 5×135, 3×145#, 3×155#

    COND:
    Didn’t have the tools at home to do the above conditioning so decided to do something way worse in the 95 degree heat.

    1:00 Max Cals (Row)
    200m sandbag sprint 80#
    2:00 Max Cals (Row)
    200m sandbag sprint 80#
    3:00 Max Cals (Row)
    200m sandbag sprint 80#
    2:00 Max Cals (Row)
    200m sandbag sprint 80#
    1:00 Max Cals (Row)
    200m sandbag sprint 80#

    Didn’t time but just kept moving the whole time at a steady pace. Cals were:
    1) 28
    2) 46
    3) 61
    4) 42
    5) 24

    That was AWFUL!!!!!

  6. WL: Snatch & Clean big improvement over the last 4 wks from shoulder/scap/tricep issues. Jerk still bothering

    1) Hang Snatch (just above knee): 5 heavy singles, no misses –185/195/205/210/215
    2) Hang Clean (just above knee): 5 heavy singles, no misses – 240/250/260/270/280
    3) Jerk from blocks (or rack): 5 heavy singles, no missed – 225 across

    Conditioning: Later

    • For time: 7:20. seeing a ton of improvement/revovery in the shoulder/scap. actually able to do some conditioning again.

      21 one-legged squats with a 50# dumbbell, don’t have a 65
      185# clean and jerks, 15 reps
      9 muscle-ups (3/3/3). Lot of improvement here, couldn’t do a ring dip 2 weeks ago. some soreness at the end

      Rest 15 minutes

      Then, for time: Did not time. Only did the Hspu’s at reg. standard and mu’s. no snatches/shoulder. took about 5 minutes
      21 parallette handstand push-ups (5″ deficit)
      9 muscle-ups (3/3/3)

  7. Bbg
    1) 135×2,145×3
    2) 175×2,185,195,205x(got ambitious)
    3) 175×2,185,195×1,x

    Conditioning
    DND

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