A)
Muscle Snatch – work up to a heavy single
Back Squat 5 X 3 @ 90% of 3RM
30 minute cap for both lifts.
B)
AMRAP 10
50 Double Unders
3 Split Snatches @ 85% of best single Muscle Snatch.
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Posted: August 26, 2012 by Todd Katz in WODsTags: Back Squat, Double Unders, Muscle Snatch, Split Snatch
Comments
6am open.
6 am open
Sleep didnt happen per plan. 6am open.
A) 105 / 185
B) 3 + 25 @ 85
A) Muscle Snatch – 115# (9# PR); Back Squat 185#
B) 4 rounds + 3 DUs @ 95#
Note: Didn’t know my 3 rep max back squat so just went with 90% of my 5 rep max.
A) 95 & 155×5
B) 3 rounds + 20 DUs @ 75 & 25 DUS
A) 135/205
B) 4 rds + 10 DU (115#)
A) 135
B) 285
C) 7 rds (115#)
A) 105 / 140
B) 3 rnds @ 95 rx
A1) 135. I also did a textbook perfect power muscle snatch at 145.
A2) 3*185, 5*3*215. I was a little unsure on my weight, so I went a little lighter to make sure I finished all 15 reps. I probably should have been somewhere around 235.
B) 3 + 30. Rx @ 115. Pants kept falling down, as if the DUs weren’t challenging enough on their own.
Nice job lifting, Jeff!
a) 75# Muscle Snatch, 115# back squats (first time back squatting in nearly a year!)
b) 6 Rounds + 11 double unders @ 65# Rx
CONGRATS TO CYNDY ON THE 50 UNBROKEN DOUBLE UNDERS!
a) 130# Muscle Snatch, 215# Back Squat
b) 4 Rounds + 35 DU
A. muscle clean-73#
B. 6 rounds…73# muscle cleans and did get 50 double unders without stopping
Needed to do that in the nutritional challenge and could never get there.
A) 88#/ 135×4 145×1
B) 5rds+ 192singles @75#
I’ve had it with singles! I’m buying a rope TODAY!
MOD 7 rds DU @115 Front Squats.
A)95/225
B)3RDs + 40DU @80#
looking for a 5:30 tonight
A) Snatch: 103, BS: 135,155,165,165,170
B) 3 rounds + 60 singles @75 ad 4x singles
A) 85# (Same as my last which was a PR)
B) 4 rounds + 35 DUs @ 65#. Lost about 45 seconds too bc after the first SJ I needed to srip my bar and start over. Last time did 73# and started with 75# which was too much.
Back Squat was 110#. Started at 125 but too much for my back and more than 90% of my 3RM
A) Push Press 130# (first time above 115# since late 2010!) / Back Squat 175# (10# more next time)
B) 5 rounds with 105# push press
BS – 215#
Snatch – 135#
Amrap – 3 1/2 rounds 115 # (struggled big time w/ du today !!! )
a) muscle snatch 115, back squat 185
b) 3 rounds + 37 @ 95
A)
Back Squat: 235# 5×3
Muscle Snatch: 115
125 & 135 with slight knee bends
B)
6 rounds + 26 DU Rx @ 105#
Hit my shin/ankle on a bar right before the WOD. Thought it was fine, but then rolled that ankle the first round. DU’s were mostly on one leg after that.
A) 83/125
B) 3 Rds @ 73# Singles
A) snatch: 85#
Squat: 145 for 3 sets, 155 for 3 sets
B) 5 rds + 28 DU’s (+ 2 hair re-do’s
at 73#
Correction: 155 for 2 sets on back squats, not 3! No, I am not an over-achiever!
A) MS: 63#
BS: 118#
B) 5rds
B) @ 55 should have gone a bit heavier
a) 55/93
b) 2 rds + 150 singles, 42#
A) 285 BS – 145 MS (MS maybe less, forgot weight)
B) 3rds +129 singles
Started on DU then had to switch to SU.
A) MS: At 52# right shoulder complained loudly, so switched to muscle clean and got to 67#
BS: 120#
B) 2 rds + 196 singles ….. must get DUs, must get DUs, must get DUs
WOD: 255 / 125 / 8 Rounds Rx
-I have not gone heavier than 255 on a back squat before, and i felt like i could have thrown on another 30+ on there
-125 snatch was iffy… my previous muscle snatch was 120 and i did the amrap at 105
A. MS 67#, BS 120#
B. 3rds + 200 singles @ 58#
Note to self : daily du practice and don’t jump rope in your OLY shoes
a) back squat- 315×5
muscle snatch- 175
b) 3.5 rds @150
A) practiced the snatch move with 35 pounds
B) 5 1/2 rounds
A) 125
B) 175
C) 3 rds+ 52. Singles w/ 75#
A) 57#
B) 125#
C) Mod Wod:
20 Box Jumps 20″
3 Split Snatch 42#
6 rounds + 17 box jumps
1. Squat — 225 plus 3 reps of 235
135 Muscle Snatch
4 rounds plus 13 @ 105 lbs
Mus snatch 73
Bs 183
Not sure on rounds, 63 for amrap
A) Muscle snatch 93lbs / Back squat 2 x 135, 1 x 145, 2 x 155
B) 7 rounds + 1 hip extension @ 83lbs
Did hip extensions instead of double unders. I also did not split snatch, I snatched but did not jump or move my feet from my starting position.
A) muscle snatch – 125 got 135 up but with a slight knee bend
Back squat x 3 – 215lbs
B) 6 rd’s and 40 du’s @ 95lbs still nursing the left shoulder
A) 130
B) 215
C) 4 rds+ 25 DU – 95# bad shoulder
A) 155 MS/ 315 BS
B) 5 + Snatch + 12 DU