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13.07.01 Monday

30
Jun

13.07.01 Monday

Crossfit for hope going down on Saturday 10am!!

Strength:

– Back squat WBF x 3r x 10s (weight by feel) RX+ 84% (1rm BS)

– Snatch deadlift – WBF (3 sec pause mid thigh) 1 x 3 -Rx+ 108% x 3 x 1

* Try to increase WBF from 13.06.24

WOD:

5 rounds

5 front squats 155/103
12 Hand stand shoulder touches
5 power cleans
12 pull-ups

RX+ (to be performed with in 2min after end of WOD)

    – Snatch pull – 98% (of snatch) x 3 x 2

12 Responses

  1. R. Lemley

    just a question about today’s programming…by the way..i was referred to you by Chris/Kristin Camp…anyway…it says back squat 3×10..is that 3 reps x 10 sets or 3 sets x 10 reps? i’m assuming it is the first as it’s at 84%. Thanks for the programming…. #SquatTherapy

  2. Paul

    BS: 135,185,225,255,275,315×5
    Snatch dead: 225
    WOD: 15:29(I think) Rx
    Pull-ups=goat, other moves were solid
    Snatch pull: 205

  3. Robert

    Back squat 135, 135, 185, 185, 215, 215, 235, 235, 255, 265
    Snatch dead lift 185 1×2

    wod 18:42
    Could not do shoulder touches, had to scale facing the wall

    Post wod snatch high pull 135 1×4

  4. Bob

    Back squat 135, 185, 205, 225, 235 for sets 5-10. Truth be told some ugly reps on 3.

    WOD 15:00 done at 135, hand raise scaled.

    post wod pulls 135

  5. Cody G

    Back Squat – 155, 185, 205, 225, 6 x 255
    No time for snatch Deadlift

    WOD – 16:52

    RX+ – Snatch Pull @ 175

    Felt like I was goin to pass out, it was awesome.

  6. Cody Dieckman

    Back Squat – 135 x 1, 165 x 1, 185 x 2, 215 x 3, 235 x 2, 255 x 1

    WOD: 15:18 Rx – Forced myself to butterfly all pull ups

    Rolled out my pulled butt muscle and sore shoulder from maxing snatch on Saturday.

  7. BS: 135, 185, 225, 245, 255 245x 3x5s

    -didn’t quite reach my 84% (260)

    Snatch dead 225

    Wod as rx’ed @ 14:47
    -overall felt pretty good front squats were a rough but manageable.

    Snatch pulls @ 205
    These were brutal after the wod

  8. Erik

    Back Squat – 225 lbs. (Not quite 84%) 8 sets x 3

    WOD
    21:xx
    Wall climb shoulder touches

    Snatch high pull – 155 lbs. 3 x 2

  9. Ryan Snyder

    Squats @ 185, 205, 225, 245, 255, and 260×5 sets
    Snatch deadlift @ 190#

    Modified wod for this weeks environment
    10 min EMOM
    Evens: 5 power cleans @ 155#
    Odds: 5 strict pull-ups+5 strict TTB w/o dropping

  10. Back Squat:
    115#s Max – Up a bit from the previous weeks. Still feel some pain and lack of strength…but it is an increase.

    WOD – Rx weight but front facing HSPU
    19:54

    Rx+
    Snatch High Pull at 135#