14.02.24

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Tell. Her. I. Lift.

4 Days.

Like we discussed on Saturday, some of you will be doing the Open WODs on Friday and some on Saturday. I will be programming for both groups, but know that taking advantage of your training days AND your recovery days will be very important. Executing your Open WOD with precision and perfection will allow you to score the most points possible. We will be discussing game-plans in class for each of you, as each of you is a different animal and will need to approach the WOD differently.

We will be switching our recovery days from Wednesday/Sunday to Thursday/Sunday, so plan to train accordingly.

Week 34 Training: 14.04.24

BARBELL

A. Snatch:

EMOM x 3: 2 @ 70
EMOM x 3: 2 @ 75
EMOM x 3: 2 @ 80
EMOM x 3: 1 @ 90

Notes: This is a 12-minute / 21 snatch piece. Record how many snatches out of 21 you hit.

CONDITIONING

B. 5 rounds, each for time:
30 Double Unders
10 Thrusters @ 95/65
10 Chest to Bar Pull-ups

Notes: Each round should be performed as fast as possible. Start a new round every 2 minutes on the 2 minutes. Record times for each of the 5 rounds. If you finish before 2 minutes, rest. 

-Rest 2 Minutes-

C. 3-minute AMRAP:
Bar-facing Burpees

AUXILIARY

D1. 3×10: KB Half Moons
D2. 3×5/5: KB Windmill

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28 comments on “14.02.24
  1. Max says:

    A) 15/21 @ % of 205#
    B) mod 20 DU, 5 thrusters, 5 ctb
    C) 28 burpees
    D) done

  2. Brett Bolus says:

    A) 21/21 135/145/155/175
    B) 1:03/1:05/1:08/1:15/1:31 C2B pull-ups got ugly.
    C) 36 burpees

  3. Soy Leche says:

    A) 20/21 heaviest last set @165
    B) done. Did not get to pull ups on last round
    C) 62

  4. A) 165 / 170 / 180 / 215… 20 of 21…. 1 fail at 215
    B) 48sec / 49sec / 55sec / 1:08 / was at 4 C2Bs at 2min cap
    C) 33

  5. Chad Fisher says:

    A) 20/21 135/145/155/175
    B) 1:03/1:05/1:08/2:00/DNF
    C) 30 burpees

  6. Stacy says:

    A) done (18/21)
    B) scaled to 7 thrusters and 5 CTB
    C) 40

  7. Reid says:

    A) 165/175/185/205 – no fails
    B) 54-59 sec
    C) 41

  8. jeremykampen says:

    A) 185/195/210/235 – approx. 16/21 missed 2of3 at 235#
    B) approx. 58-72s/rd
    C) 38

  9. Jeff V says:

    Snatch:
    175 – 6/6
    185 – 5/6
    200 – 5/6
    225 – 2/4

    B) 1-4: 52-53
    5: 57

    C) 35

  10. Feliz says:

    A) rowed 3 x 500
    B) skipped the DU, did ohs with PVC & 5 C2B
    C) 32

  11. Jeremy says:

    A) 18/21 (2/3 at 175#) Trying to feel pulling the bar back and not jumping forward
    B) Scaled to 30 DU’s, 6 thrusters, 5 C2B Finished around 1:00 each time, missed a few C2B’s toward the end.
    C) 26

  12. drusellers says:

    A) 21/21 heaviest at 185
    B) -2/-2/-10/-10/-8 – Went dumb and did 8’s on the first two #facepalm
    C) 23
    D) DND – rolled foot and back out

  13. MarkB says:

    A) 21/21 heaviest at 155
    B) 30/7/7 for first 2 rounds then 20/5/5 for final 3
    C) 31
    D) undone

  14. mlubke says:

    A) 20/21 up to 160
    B) Rounds 1-4: 1:00-1:40ish, bonked on rnd 5: 5 thrusters
    C) 41 burps
    cool down row + a round of half moons then had to git

  15. Alyson says:

    A) 20/21 (miss at 80%)
    B) 52/59/54/1:21/5pu (DU issues..)
    C) 29
    D) Done

  16. Chels says:

    Today’s wod was done at Valley CrossFit
    A. 95/105/115(1miss)/120×2/125×1…still need to work on pulling the bar into my hips when it gets heavy
    B. 54s/57s/60s/61s/70s
    C. 39
    D. Done
    E. Wall ball and triple under practice with Kristan Clever :)…she helped me out quite a bit! Apparently I throw with my arms before extending my hips. We also worked on how to grip the ball…this should help with catching!

  17. Sarah says:

    A. 20/21 up to 95
    B. Scaled to 8 Thrusters & 8 C2B after first round. Approx. 1:20. Didn’t record times very well, or at all actually. Only 4 C2B in last round.
    C. 40
    D. done

  18. Morgan says:

    a) 20/21 (missed the last one at 165#)
    b) 1:06 / 1:09 / 1:27 / 6 pu / 10 Thrusters
    c) 34
    d) done

  19. coachjeffmck says:

    140/150/160/180. 21/21

    :53-1:05

    44 Burpees

  20. A. 210 (5/6)/ 225 (5/6)/ 240 (4/6)/ 275 (0/3) wasnt really feeling it today, just off, got under 275 twice but couldnt do anything with it.

    B. 47/50/46/49/47
    C. 45
    D. done

  21. Russ Laing says:

    A) 20/21 135/145/155/175
    B) completed sets 1 and 2, not sure of time. did not complete sets 3-5, fell short
    C) 32 burpees

  22. JeffT says:

    A) 18/21 up to 155
    B) 57/58/75/90/ 5 thrusters
    C) 51

  23. Jason says:

    A) 19/21 160/170/185/205
    B) 54/58/66/114/ 7 thrusters — Gassed hard
    C) 33
    Today was one of those days where I’m glad I get the opportunity to show up tomorrow.

  24. ikantola says:

    a) 115-125-130-145 (21/21)
    b) 1:02 – :59 – :57 – :59 – 1:05
    c) 35
    d) done with 15lb db

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