Kibito

Wednesday Dec 26 2018


December 26th - Back to full regular schedule
New Year's Eve - Regular class structure running at 5:15am, 6:15am, 8:15am, 9:15am & 11:30am. Gym Closes at 12:30pm and the Bi-Annual Beer/La Croix Mile will take place at Betsy and Grant's house at 1pm. 
New Year's Day - CLOSED
January 2nd - Back to full regular schedule
1.) Every 2 min for 5 Rounds
2 Snatch (singles) @ 85%
2.) 5 Rounds
5 Difficult Ring Rows
10 Alternating Front Rack Lunges 165/105lb
15 Box Jump Overs 30/24"
*3.) 7x2 Front Squat @ 85%
*4.) 4 Rounds With Partner
A: 10m Yoke Carry 2x45/1x45
B: 10m D-ball Carry 150/100lb
10 alternating D-ball over yoke
*5.) With a Partner:
7 min AMRAP - Athletes work simultaneously, then switch places
A: 5 HSPU
B: 5 Alt. DB Snatches 50/35
A:10 HSPU
B: 10 Alt. DB Snatches
Continue up ladder, adding 5 reps per round
Login to comment
Whiteboard
95# snatches
12:14 RX
Snatch 110
8:11. 65#,
Snatches at 80#
12:59. Couldn’t breath too well today 😷
225# Snatch. BS from a Saturday @ 405#
110# snatches
10:32 RX 185#
Sn 225
35# reverse lunge, 18”bjo. Power Snatch @80#.
10:37 85# 4/5 rounds step ups
65# snatch kept it light
15:01 @ 155# #bunsofsteel
145# snatch
Snatches at 210lb - no fails.
Snatch 160# 9:01
Partner yoke carry/dball w JP Partner hspu and db snatch w JP Extra hspu bc I need work
10:22, 65#, 20”
Snatch 75#
9:53 rx (ring rows parallel on a box)
Snatches @ 110#; partner yoke wth Fonti (25s); 5 c2b 10 min emom
10:46 RX - ow
105# Snatch / 170# BS from Sunday
195# snatch
165# snatches
12:32, 75# lunge. Snatch 70#
Short break for bandage.
10:51 with deficit ring rows
Right quad tendon is still recovering :/ Snatches: 3 rounds @ 185#, 2 rounds @ 187# / "Bardock" from Saturday - 5 rounds even / 5 minute AMRAP of 10 cal Assault & 20 foot HSW from Saturday - 5 rounds even / 21-15-9 of push-ups & sit-ups with a 25# plate from 12/21/18 complete.
11:48 step ups Rx height, FRL #75
#65 snatch
72# sn/11:22 75#/20
Snatch no bueno Holy hip flexor WOD
Ozaukee CrossFit
9:55 55# & 20” bjo Cleans 65#
10 or 11:45? (105/95#, 24")
70# sn
(Parallel) 125# snatches. 175# front squats
***Mods: SA RR Ecc focus/#35 SA FR KB lunges/20" Lat. B Step-over. Snatch: #32.5 SA KB Sn × 5/set. EC: 1000 SU/100 AMSU/100 GHHE & shoulder rehab.
Snatch up to 115#
13:12 @ 155#
135# snatch
10:20, 20#, step ups
Snatch ^40#