2 Scores within 1 WOD

Jan 24th, 2018

Category: CrossFit

2 Scores within 1 WOD

Chad

Warm-up
Partner Up!
P1: 500m Row @ 2K Pace
P2: AMRAP
5 Strict Toes to Bar/Leg Raises
10 Box Jumps w/ Step Down
15 Sit Ups
Switch

 

Strength (15 minutes)
Snatch
2×3 @ 75%
2×3 @ 80%
1×3 @ 85%
1×3 @ 90%

WOD
In 20 Minutes Complete
2000m Row
In the remaining time AMRAP
1 Rope Climb
10 Toes to Bar
15 Box Jumps
20 Sit-ups

ADV- Legless rope climbs, 15 GHD sit-ups

Report 2k row time and rounds for the workout

Extra Work
5 Rounds
5 Defecit Deadlifts
10 defecit strict handstand push-ups

-Scale to 5 hspus if needed. If unable to complete any deficit handstand push-ups complete them to a deficit

DISCUSSION 13 Comments

  1. Coolidge 01/25/2018 at 3:57 am

    Snatch up to 155
    Wod: ran outside (7:40, 1 mile) then 4+11
    Pretty happy to just keep moving tonight

    • Jason Barrow 01/25/2018 at 1:50 pm

      How the hell did you get away with running? Does Haley’s vigilance not reach Orange?

  2. Ryan Gould 01/25/2018 at 3:00 am

    FS: up to 235 (5-4-3-2-1)

    WOD: 8:30ish then 4+3 Rx

  3. Jason Barrow 01/25/2018 at 1:58 am

    Snatch: up to 155×3
    WOD: 9:07 (bike) / 5 Rx

  4. Joel Carpenter 01/25/2018 at 1:57 am

    Snatch: 65,75,85,85
    WOD: 10:02, 3+7 RX

  5. Trevor 01/25/2018 at 1:25 am

    125
    8:08
    3+17 adv

  6. Chad Kucera 01/25/2018 at 1:15 am

    Snatch: 165, 175, 195, 205 (hit,miss,miss,hit)
    WOD: 7:56 row, 3+21 Rx

  7. B. Campbell 01/24/2018 at 8:19 pm

    Snatches: 165, 180, 190, 200 (no misses)
    Wod: 4+26 Adv
    Extra: 12:00 (315 with comp 45 def, Reg 45s def strict hspu)

  8. Crowley 01/24/2018 at 2:18 pm

    snatch: 145-175
    wod: 7:47 / 4+5 rx

  9. Ben 01/24/2018 at 2:17 pm

    Snatch: 135 – 165#
    WOD: 7:20 / 4 Rx

  10. JT 01/24/2018 at 1:24 pm

    Strength: 115-145, failed 150 2nd and 3rd attempts
    WOD: 7:43 2k row; 3 + 41Rx

  11. Sean Flannery 01/24/2018 at 12:58 pm

    Strength: 137.5, 149, 160, 170
    WOD: 7:29; 5+4 box jump Rx
    Extra: 225-303.13#
    5 strict def hspu