Sarah
Weightlifting Wednesday
OT2M x 10:
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch
Cashout
EMOM x 12:
A) 40s Max Strict Pull-ups
B) 40s Max Hollow Rocks
C) 40s Max Strict HSPU
Post Scores to Comments.
Box Brief
Bring a Friend Day is tomorrow!!!
Crossfit Tarragona
EMOM 12′ pc+hhpc+pc tng
Built to 85#
WOD (24′ cap)
24 box jumps (20″)
18 wb @ 16#
12 pc @ 65#
6 wall climbs @ 3
22:23
4 rounds* time cap 24′
55/60/65/70/80/85 for the rest
OTM: strict pull ups, hollow rock, DB strict press @20 did not count reps
WLW hhps/hps/ps 75-150
155 hhps/hps failed ps
Spu-57
Hr-85
Shspu-45
55#-80# for snatch
Around 25 strict pull ups (wrote 30 on the board but that was def a math fail
Around 66 strict db presses with 20#, wish I did hspu negatives
All hollow rocks unbroken for 40 secs
WLW: 75# – 125#
Cashout: 32 SPU / 33 DB press (35#) / hollow rocks NOT unbroken
WLW: hhps, hps, ps 65-90#
Cash out: counted unbroken
spu- 41 (15-10-8-8)
hr-108 (27-26-28-27)
shspu- 48 (1 ab mat, 15-12-10-11)
WLW
50-80
Strict pull up with orange band 39
Strict press #20- 58
3 Pos Power Snatch: 95 to 210
Strict Pull-ups: 66
Strict HSPU: 53
Power snatch 15 to 45 lbs
Strict pull-ups- 56 with purple band
strict HSPU- 39
1. Build to heavy 3x DL – 355
2. OT2Mx10 3-position power snatch
75..135
3. OTMx12
A) max pull-ups 12/10/10/9
B) hollow rocks
C) max DB press 35 15/15/14/11
4. Body armor 3 rounds
50m single arm 50m farmer carry each arm
30 abmat sit-ups
OT2M x 10: 3 Back Squats building (65, 75, 85, 95, 105, 115, 125, 135,135,135)…Decided to stick at 135 to work on getting depth and keep perfect form (and it was heavy). Thanks for the sub Max!
WLW: 65=>105
Cashout: 43 SPU / unbroken hollow rocks / 44 35# DBSP
ROMWOD
WLW: 35=50 (knee started to hurt bad last 2 rounds 35#)
UGGGGGG
Cashout: 36 SPU (orange and purple band)
Unbroken hollow rocks
100 DBSP @ 10#
Love the photo Sarah!
WLW: 45 – 75 (did majority at 65#, last two at 70/75#)
Cashout:
Strict Press – 74
Hollow Hold 2 ways
Strict Banded Pull Ups – 47
Impromptu “APPERTIF”
3 Rounds
150′ ea arm – One armed farmers’ carry – upright 45# kb
30 AbMat SUs
So nice to throw down on the appertif with Edwin, Zee, and Kurt!! Very Fun!!
Lots of mobility and isometrics
CrossOver Symmetry
20# dumbbells on strict press standing
WLW: 65#-145# (f150#)…will I never learn…
Cashout:
Strict Pullups: 33
Hollow Rocks: Actually held these throughout…win.
Strict HSPUs: 37
PC: 75-135#
sPU: 83
sHSPU: 51
Dude…those strict pullups!!! Crazy impressive!
WLW
75-115#
attempted 120#, but failed third rep from mid-shin…still a PR!
SPU – 29
DB press @ 35# – 30
75-110 #
Forgot to count cash out 😜
65-130#
Pu= 60
Hspu = 22
Find a heavy 15 rep back squat (235#).
21-15-9 of push jerks (135), box jump overs (24″) and strict pull-ups. Didn’t catch time but maybe 12 minutes. Pull-ups very tough and slow with stitches in my hand.
4×50 meter yoke carry
300#, 350#, 400#, 400#
WLW: HHPS, HPS, PS 60-105#
Cash Out: Counted Unbroken
SPU- 40 (10-10-10-10)
HR-80(20-20-20-20)
SP- 83 (22-21-20-20)@20# KB
WLW- 95-155
Cash Out
SPU-33
HSPU/SDP-?
WLW – 65-110
Cash Out
44 sPU
49 sHSPU
3 Position Clean – 50-95# (10# PR after a ton of cleans yesterday)
Cash… me at da beach, how bout dat! All the abs today woo wee
GHD sit ups 48
Suitcases 40
High hold plank :40/round
Snatch Complex: 65 – 115#
Strict Pull-ups: 33
Hollow Rock: didn’t count these
Strict HSPU: 11 and some DB presses mixed in at 20#
Snatches 65-135
Cash out: green band, knees up hollow rock, 35# dbp.
10x300m row :45 seconds rest on the patio.
WLW- 95-165
SPU-41
SDBP- 56
WLW (Cleans for Snatches) – built up to 225#
Strict Pull-ups – 35
Strict DB Press – 53 @ 35#