Press ON

Press ON


Strength:

Shoulder Press, 3 x 6 (70%, 75%, 80%)

Sport Strength:

1a) 4 x ME Shoulder Press @ 75% 1RM 

1b) 1 Rope Climb

WOD:

4 Rounds for Time...
10 Alternating Arm DB Snatch
200 M Run
10 HSPU

Daily Challenge:

Flutter Kicks, 2 x 100

Mobility:

Bowler Stretch, Downward Dog

Post loads for Shoulder Press and time for WOD to comments.

Posted on Thu, January 17, 2013 by CrossFit OKC

7 comments (Add your own)

1. Ray A wrote:
SS: 95-105-105-105
starting to get a little better on rope climb, need to work on my descent - have a nice little burn on my leg.

WOD: 7:44
opted for 200m run
decline RPU for HSPU
#40 shameful db snatch

Thu, January 17, 2013 @ 5:22 PM

2. Katy wrote:
SS: 63# - 8, 7, 7, 8
WOD: 10:08 with 40# db and two mats for HSPUs. Damnit.

Thu, January 17, 2013 @ 8:02 PM

3. Shelly Utsch wrote:
SS: 63#(11), 68#(7), 73#(5), 68#(5)

WOD: 10:10, 30#db, two mats for HSPUs

Thu, January 17, 2013 @ 8:41 PM

4. Jordan Crump wrote:
Strength: 53, 58, 63

WOD: 10:35 25# DB, 1 ab mat

Thu, January 17, 2013 @ 9:12 PM

5. lindsay mitchell wrote:
53,58,63
Wod: 10:04 30# db, 2 mats hspu

Fri, January 18, 2013 @ 4:51 AM

6. Joey wrote:
23 HSPU's (20 Strict + 3 Kipping, PR).

Then a Partner WOD:

7 min AMRAP wearing 20# vest--
20 Reverse Lunges with 30# DB's
Max Push Presses with 30# DB's
--Rest 1 min--
7 min AMRAP, ditching the vest--
20 Box Jump Overs 24"
Max KB Swings (all I had was a 35# KB)

Then evening workout:
1. Mid-thigh Hang Squat Clean 3x5 + 3-2-1 Split Jerks (3 Split Jerks on 1st set, 2 on 2nd, 1 on 3rd) @175#

2a. Glute-Ham Raises 2x10, 3x8
2b. Push Press 1x5 @155#, 2x2 @165#, 1x1 @175#, 1x1 @185#

3. EMOM 6 min
Even min: 6 Power Cleans @ 145#
Odd min: 10 TTB

Fri, January 18, 2013 @ 5:33 AM

7. Drew wrote:
3. EMOM for 6 minutes: Alternate
Even: 6 "Touch and Go" Power Snatches at heaviest weight sustainable.
Odd: 6 "OHS at the same weight=165

3. EMOM for 6 minutes: Alternate
Even: 6 Thrusters at heaviest weight sustainable.
Odd: 6 "Touch and Go" Power Cleans at the same weight=170

Alternating EMOM for 10 minutes
50 DUs
3 Muscle

Class wod:
Deadlift: 5-5-5-5-5
365-410-455-485-505

Wod:
1000m row-3:23
50 Wall Balls
50 T2B
9:52

6,802 elevation and 2 degrees for the high temp in Jackson Hole.

Fri, January 18, 2013 @ 6:51 AM

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