The 7pm warming up
Warm Up and Mobility
Gymnastics/Skill 5 Rounds 40 seconds of double unders, 20 seconds rest Open Prep EMOM 8 2 – 4 Muscle Ups OHS Hold 30 seconds, load should be very light Oly Warm Up Coach Lead Snatch 3 x Three Position Snatch (HH+H+Sn) Light to Moderate 1Rm Snatch “Zamunda” 1k Row immediately into AMRAP 5 3 x Power Clean 205/ 145 6 x C2B Pull Ups 9 x Bar Facing Burpees Oly Maxes Just a note on the max Olympic lifts gang. If you are not hitting the positions properly there is no need to max out. If you are feeling good and proficient in some of the positions and not from the ground, just max out from the last good position. Any questions just ask any Coach as always.
Oly
Snatch – worked up to 195# (10#)PR. Attempted 205# a few times but just couldn’t hit it today.
“Zamunda”
1000M row 3:48.8
Then
2+2 (185# + C2B)
I don’t know about anyone else but I felt like absolute junk when I came off of the rower. Overall great morning everyone. Thank you Pj.
Awesome Snatch PR Chris! Gets tough coming off a rower into those movements, we will get better at that pretty quick 🙂
Killing that snatch Monsini! Great work. I also felt like hitting the couch after I came off the rower!
A rare thing here, I’m posting!!! 🙂
OLY – just the bar working on hitting all the position
“Zamunda”
1K Row – 3:08.1
AMRAP 5 – 2 rds. (145#, Jumping Pull Ups)
This is a deceptive and diabolical workout, after the row the 145# felt like 200#…my lungs were burning after, love it!!!
Scott you are a rowing machine! Now become a posting machine!!!
GREAT TO BE BACK AT THE BOX! Great seeing everyone this morning.
Oly – snatch 95# thanks for the tips PJ#
Zamunda – 2 + 9
500m row 2:44
Clean – 115# & Ring rows
Great job everyone! Gave a good day
I missed the Duke! Welcome back, bro.
Must caught a heatah at the Sun.
LJ!!
Welcome back LJ
Thanks for the welcome guys. Now I just need to streak some days back to back!
Oly
Snatch – 75#
Felt like I could have done more but felt myself falling forward – needed to be more patient. Thanks for the tips PJ, next time!
“Zamunda”
1k row – 4:37.9
AMRAP 5 – 2 rounds (95#, jumping pullups)
Jeeze, those cleans felt like 10000# after the row. Need to get better at rowing! Happy Friday everyone!
Oly: Working on my technique. Didn’t get a chance to really put any weight.
“Zamunda”
1k row – 3:15.4
AMRAP 5 – 2+3 (155#, Pull up)
I agree with everyone that those first set of cleans felt terrible.
Have a great day everyone.
Snatch work- Stayed with 95# and worked form. My wrist hates this movement right now.
Zumunda: 1000k Row: 3:28
AMRAP 5- 2rds Rx
Tough one this morning. Monsini is right, the bar felt like it was glued to the ground after getting off the rower. Awesome work everyone, nice size 6am came in after us. Looks like Kirsti has some friends now.
1,000K , man that’s a lot !!! 🙂
Kidding aside, glad your working that form big guy!
Another reason the cleans felt so heavy. 1000k will take a lot out of ya.
621 miles, ouch
OLY 35# snatch HH H I’m slowly getting better at this..thanks Mike!
Row 4:58 (approx) 35# Ring Rows 3 Rounds
I like the rowing! (even though it sucks)
Your definitely getting it Tricia!
Day 5…I made it!
OLY – practice with pvc…never really snatched before.
Row 4:42 – 45# – ring rows – 5 burpees 2 rounds + 3
Loving the new crew at 6 am! Definitely been a tough week but feeling good…busy weekend…back after it on Monday!
Oh and put my belt on this morning and went down another inch! Heck Yeah!
Hell yeah Lori!!!
Almost forgot…so excited for a puppy in the box! Oh can his name be Jack…Jack of the Box?
And Thanks to PJ…making mornings fun!
🙂
Went with the Open Prep to day and worked on some ring muscle ups. Tired linking a couple together but wasn’t happening today. The overhead squats with an empty bar felt great though.
Zumunda
1k row 3:26
AMRAP 5 2+1 @ 155#
Rowing before a WOD is definitely a game changer! A tough one today but it felt good. Thanks for the coaching Mike. Nice work 930!!!
We’re working muscle ups on Open Gym if you want more work there Phil, sorry I wasn’t able to help you today
Forgot you were getting CrossFit smart, disregard
Oly: HH #25
Zumunda:
1k row @5:09
AMRAP 4 35#
Great work 9:30 class!!
Thanks Mike!!
Killing it Cassie!!
Snatch work: 135 Thanks for the tips Mike, really helped a lot.
1k row: 409.8 haven’t figured out a feel for rowing yet, felt like I was cruising along and absolutely hit the wall around 600m…
Zamunda: 2 + 6 (155/C2B)
Great work 4:30 pm. CFRT Triumvirate. Was in the house… Mike coaching, Sarah couching and PJ painting.
Enjoy the night.
Trifecta!!
You will Gaff, we will be doing a lot of rowing 😉
Oly- 100# finally broke it!
10# PR from my previous 1RM! Tried 105# a bunch of times, I’m just not getting under the bar.
Zamunda- 4:12.1 row, 2+3
105# cleans and ring rows
Loving how I’m feeling during the WODs! Great class tonight!
Once you actually start getting under Marie, watch out!!
OLY 95# power snatch. Really need to work on getting under the bar dammit!!!
Zamunda 2+1, 95# cleans.
Feeling a bit of a dip in energy but I know I will get through it in the next few days.
You did great, energy will come back!
Gym tonight. Need work on my dubs…almost there
Zumunda
Row:3:35
2+3
Thanks Mike and Sarah. Paint looks great PJ.
Mike is was supposed to remind you about the muscle ups at open gym this weekend
Great job 430
Thanks Joe , great work !
1900 class
Oly, #95 going for that form!
I couldn’t load the bar…
‘Zamunda’
1k (3:34.4)
3+10 #125
Awesome workout! Hard to keep that rowing under 150!
Thank you Mike, awesome coaching!
You killed it, emptied the tank that’s for sure and then got into an AMRAP!
Three Position Snatch with some 1 rep maxes mixed in. Double Unders and muscle ups! Oh and who can forget the 1k Row and a spicy AMRAP to boot. You guys are tough, mentally and physically. I program it because you guys can handle it!!
Worked on my thruster form and did a little snatch work and got up to 85#.
Great work on tonight’s wod at the 6pm! Not gonna lie, glad I got out of doing that row but I’m in for it tomorrow! I walked through one of tomorrow’s wods tonight and now I’m hoping for the best. I have the best coaches! Thanks for the support guys!!
You got this Amy!!
Some much needed work on my dubs.
1K row – 3:36.6
2+1 (185#/pull-ups)
Always tough to transition off the rower, especially going to lift some moderately heavy weight.
I heard all 3 coaches give me the same correction on my clean. Thanks guys. I know I have some fine tuning.
Great job everyone!