Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
Power snatch, 15 reps unbroken (75 lb./55 lb.)
Rest 3 minutes
12 reps unbroken (95 lb./65 lb.)
Rest 3 minutes
8 reps unbroken (115 lb./75 lb.)
Rest 3 minutes
6 reps unbroken (135 lb./95 lb.)
Rest 3 minutes
3 reps unbroken (155 lb./105 lb.)

WOD:
For time:

150 Air squats, every minute on the minute do 15 push-ups (start with push-ups)

Post loads and time to comments.

______________

LEANFIT:
6 rounds for time of:

300m Row
12 Push-ups
5 Deadlifts (95 lb./55 lb.)
5 Hang cleans
5 Push presses
24 Russian twists

Post time to comments.

______________

DE:
For time:

150 Air squats, every minute on the minute do 12 push-ups

Rest 5 minutes, then complete 6 rounds of:
300m Row
12 Plank sliders
5 Deadlifts (95 lb./55 lb.)
5 Hang cleans
5 Push presses
24 Russian twists

Post time to comments.

Media:
Tuesday WOD, December 29, 2015

7 thoughts on “Tuesday WOD, December 29, 2015

  • December 28, 2015 at 5:44 pm
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    When I saw this WOD, some words of wisdom from my friend Chad immediately came to mind – I spent a year working with Chad and writing the Advanced Weightlifting Curriculum for CrossFit Weightlifting, and one of the best lessons I learned from him applies here, low weight, high rep metcon.

    Watch this video of Chad doing EMOM cleans: https://www.instagram.com/p/zN4z2rqefx/?taken-by=olychad Watch how he returns the bar back to his start position – he emphasizes returning the bar the same way it travels up, and by doing so, he not only returns to a great starting position, it’s also less taxing and less expensive on his CNS by not letting the bar get all loosey goosey.

    You cannot start in a bad position and end in a good position – weightlifting just does not work that way. If you start to feel the barbell swing away from you or your footwork is off, focus on your start position and keep the bar close. As you return the barbell each rep, really focus on returning the bar the same way you want it to travel up (there’s a training benefit here), and you will depend on using correct technique throughout, rather than just muscling the weight around. The hardest rounds are going to be 6 and 9 reps because you are fighting fatigue; this is when it’s the most important to rely on good technique to get you through.

  • December 29, 2015 at 7:00 am
    Permalink

    Finiahed #115/4:46 Rx

  • December 29, 2015 at 9:40 am
    Permalink

    Strength: Finished – it was hard

    WOD: 4:30 RX

  • December 29, 2015 at 10:40 am
    Permalink

    Strength: failed last rep (did 10 more good singles @ 155# as a penalty)

    WOD: 6:00 RX+ish (4 rounds of 20 push-ups; 2 rounds of 15)

    I Victored just about all of the squats

  • December 29, 2015 at 5:39 pm
    Permalink

    Snatch #175 x3, #185 failed rep 3

    3:55 RX

  • December 29, 2015 at 8:19 pm
    Permalink

    Strength:
    Up to 2reps @ #175 (2min rest between sets)

    WOD: 4:27 rx
    -pretty simple, just suffer some quad burn for a while

  • December 29, 2015 at 11:33 pm
    Permalink

    Kenny you didn’t do it right I Kenny’d my squats and still beat you at 5:57

    As far as the snatch, well it’s not the first time you’ve failed with a snatch. It’s ok. It’ll hopefully get better when your Ent age. I was fine with the snatch. I didn’t fail.

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