1/30/2015

A. Snatch - 1 rep every 2 minutes x 20 minutes (tough single)
+
For time:
5 minute row @ 20 seconds of 500m PR
rest 1 minute
4 minute row @ 18 seconds off 500m PR
rest 1 minute
3 minute row @ 14 seconds off 500m PR
rest 1 minute
2 minute row @ 8 seconds off 500m PR
rest 1 minute
1 minute ME row
- rest as needed -
"Nasty Girls"
3 rounds:
50 air squats
7 Muscle Ups
10 Hang Power Cleans 135/95
+
Finisher:
100 Back Extensions (pause 2 seconds at top)
Posted by at

13 comments:

  1. KateJanuary 29, 2015 at 10:18 AM

    Dangit! Another good Friday I'm gunna have to miss. Booo :-/

    ReplyDelete
  2. UnknownJanuary 30, 2015 at 3:12 PM

    In Boston, went to Reebok Crossfit Back Bay and did the class.

    14 minutes to build to a heavy snatch balance from the floor: 195, felt light

    Amanda:
    5:43, shit the bed doing muscle ups, but snatching in nanos felt amazing

    ReplyDelete
  3. Dana Mamone January 30, 2015 at 4:34 PM

    Did u see Jessa Lemoine! I LOVE her!

    ReplyDelete
  4. LindsayJanuary 30, 2015 at 8:10 PM

    A. 155, 10 for 10 no misses
    B. Rowing death
    C. 12:36, muscle ups were slow and all singles but no misses which was the goal. Slowly getting better at them
    D. Done and done

    ReplyDelete
  5. Vincent MiceliJanuary 30, 2015 at 8:24 PM

    A. Light work to fix my shoulders.
    B. Based off 1:29 PR. Missed all sets by 1-5 seconds. ME set was 316m at a 1:36
    C. 7:27. All UB except last set MU(5,2) mis kipped and last cleans. Flat backed myself on the 8th rep(I will post to IG later for all viewing entertainment)
    d. Done

    ReplyDelete
  6. UnknownJanuary 30, 2015 at 9:06 PM

    Worked up to 115

    PR is 1:46 - 2:07, 2:04, 2:01, 1:56, 1:50

    15:30ish no missed muscle ups! Wahoo

    Back extensions - did 85, was hurting my knees

    ReplyDelete
  7. UnknownJanuary 30, 2015 at 10:22 PM

    A) 135×1, 155×3, 165×2, 175×2, 185×2 (miss).
    First time squat snatching in over 3 weeks. Good to be back.
    B) 1:47 1400m, 1:45 1128m, 1:41 848m, 1:35 591m, ME 3rd
    C) 11:09 (took air squats slow for knee. Too slow. Melissa was doing 3 for every 1 of mine) Last round MUs UB. Improvement.

    ReplyDelete
  8. UnknownJanuary 30, 2015 at 10:47 PM

    A. 105
    B. PR is 1:54: 2:12 1137m, 2:11 920m, 2:06 725m, 2:01 507m, 1:54 268m. I was able to keep 1-2 seconds faster for each pace. I think it's time to retest my 500m row. :)
    C. 26:42. This was really tough. The air squats and cleans were fast. The muscle ups were really hard. I definitely would not have been able to do this without Craig, J-Rod, Alex, Alyssa and JJ. Thank you guys so much for getting me through this one.

    ReplyDelete
  9. UnknownJanuary 31, 2015 at 1:10 AM

    https://www.youtube.com/watch?v=-gCnr3Pb1Xk

    Video of today's "Nasty Girls" with Mel, JRod and Craig. Clearly JJ was the star in this video though.

    A. Worked up to 135 - beginning to feel very smooth, just one miss.
    B. 1262, 986, 749, 509, 285
    C. = 14:20. I did this earlier this week @ 115 and it took me 10:19

    ReplyDelete
  10. Dana Mamone January 31, 2015 at 2:22 AM

    A. Started and wanted to stay at 125. Missed some. Went to 130. Missed those. Very slow pull.
    B. I assume my 500 is like 1:58 but the row wasn't too bad so I'm thinking my estimate was wrong.
    C. 13:08 thank u lord Jesus Vinny physically helped me up through the mu part.
    D. I left

    ReplyDelete

Subscribe to: Post Comments (Atom)