Register for ROWING CLINIC
Deadlift
3 x 60-70-80-85-90+
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Scaled
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
Compare to Mar.11/16
Deadlift
3 x 60-70-80-85-90+
275-315-365-385-405X4
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches – moderate unbroken
3 bar muscle-ups – 2 minutes to get the first one booo, ended with the last two strung together, cool!
Rx’d – 3 rounds
Thanks coach Mario, great job 6amers!
Deadlifts x3
180-210-240-260-275(x4) pr of 1 rep, did 275×3 last April. My back squat is officially stronger than my deadlift and I’m quite alright with that haha
16.3 Rx
5 + 1 snatch (66 reps)
4 reps less than in the open, womp womp. This is what you get when you stop CrossFit and don’t practice MU
OG
Handstand walk EMOM 10 mins
PR’d at 40 ft
EMOM 15 mins
Min 1 – 3 MU progressions (feet on box)
Min 2 – 6 HSPU
Min 3 – rest
Fun morning with Matt making me practice things I’m not good at ❤️
WUx1+CS
Deadlift x3
60-70-80-85-90+
230-270-305-330-345×4
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
5 rounds + 1 Power Snatch=66 reps as RX’d
PR of 4 reps from the open.
Well done morning peeps!
Thanks Mario!
DL tweaked my hamstring yesterday so went light today
185-195-205-225-235×7
Scaled
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 75#
5 jumping chest-to-bar pull-ups
6Rounds + 10reps
And some more team#3 rowing with Heather and Michelle 🙂
Thanks Mario!
Deadlifts x 3
155-175-200-215-225 (completed all 7 reps. That’s the most weight I’ve ever attempted so PR for weight AND hit max reps 😁)
WOD (scaled option)
AMRAP in 7 mins
10 Power snatches 35#
5 jumping chest to bar
Completed 4 rounds even. That was rough haha legs were gassed from the deadlifts!
Thanks Blake!
5000m Row (NFT)
WOD – 5 rounds:
400m Run … subbed 500m Row
7x L-Pullups … scaled kipping L-Pullup
4x Clean+Jerk 185/125# …. scaled 155#
= 22:19
Was nice, I like mixing heavier weights in WODs.
So…. 7500m for Rowuary Team 1.
Deadlifts x3
180 – 210 – 240 – 255 – 270 (x1…went for rep 2 and felt my bracing going…dumped it. I need to work on this)
WOD Scaled
AMRAP 7 min
10 power snatch 45#
5 jumping C2B
5 rounds + 2 pullups
Can you cancel my 4pm? I’m stuck at work for meetings
Deadlift
3 x 60-70-80-85-90+
135-145-155-175-195-205# for 7 Reps
Scaled
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches at 35#
5 jumping chest-to-bar pull-ups
6 Rounds + 2 Reps (miscalculated at end of class lol). I don’t recall what I did for 16.3 previously because I submitted an Rx score for the 10 snatches at 55# after I had completed the scaled version originally 🤷🏼♀️
Thanks for the class Kevin and Janelle for DL math 😜
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches at 35#
5 jumping chest-to-bar pull-ups
101 reps a PR or 30 reps from 16.3
Deadlift
3 x 60-70-80-85-90+
185-215-245-260-275# (7 good reps!)
PR for this amount of reps at that weight.
Scaled
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches @45#
5 jumping chest-to-bar pull-ups
6 rounds+1 power snatch
Deadlifts
135x 5 for warm up
165-195-210-220-230(amrap for 7 😀 = PR for reps)!!
WOD scaled
8 rounds + 10 snatch
Wanted to do the heavier weight and jumping muscle ups but Kevin said no, so I decided to just kill the scaled WOD 😀
Also yesterday was my 100 classes at crossfit and I’ve gotten 2 PRs this week so it’s been a good week so far!
mob wux1
deadlift x 3
195-225-260-275-290×3
WOD
AMRAP in 8 min
scale
10 power snatch 45 #
5 jumping chest to bar pull up
6 round 6 PS
Deadlift
3 x 60-70-80-85-90+
155-180-210-220-(235×7)
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
2 rounds + 1 muscle up Rx (37 reps).
Pretty stoked! I thought I’d end up staring at the bar the whole time, but I didn’t!!
mob wux1
deadlift x 3
155-185-205-225-245-265*7
WOD
AMRAP in 8 min
scale
10 power snatch 45 #
5 jumping chest to bar pull up
6 rounds
Morning OG
Row – 10,534m
Deadlifts x 3
155-175-200-215-225 x 5 (ouff my hands…rowing in the morning not a great idea on a heavy deadlift day.
Scaled WOD
6 Rounds
Dead lifts x3
60-70-80-85-90
225-245-265-285-335 x3
Scaled
Complete as many rounds and reps as possible in 7 minutes of:
45#
10 power snatches
5 jumping chest-to-bar pull-ups
Score 5 x 10 reps
Deadlift
3 x 60-70-80-85-90+
#65-75-90-105-115×7
Scaled
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches (#35)
5 jumping chest to bar pull ups
4 rounds even.
Not thrilled with myself over this one, but it’s better than nothing considering the struggle I’ve been having with this cold the past couple weeks. On the up side, 10# PR for DL with max reps.
Deadlifts
225×3
280×3
345×3
370×3
395×3
16.3
Used 75 lbs
And jumping chest to bar
7 rounds plus 1 bonus rep
Wu and mobility
Deadlifts x 3
340/405/455/485/(510 x 6)
Very pleased with this as my previous 1rm was 505…
Apparently Kevin’s programming works!! 🙂 love this.
Wod 16.3 rx’d
83 reps
8 less than last time but I hadn’t lifted a few thousand pounds before the Wod last rime… Lol
Shoulder is coming along good though, it got fatigued pretty good half way through.
Thanks Kevin for the great class!!
Deadloft x 3
245 – 285 – 325 – 345 – 365 (1)
I think I mentally quit on the AMRAP. Didn’t feel right and I just stopped. A bit disappointed in myself.
16.3 as Rx’d
4 Rounds + 2 Snatches = 54 reps
2016: 59 reps
No PR but managed to string together 3 bar MU in a row on one set.
Deadlift x 3
60- 70- 80- 85- 90+ max 7
#: 90-105-120-130-135×7
First time I ever hit the max. Yay.
AMRAP 7 mins
10 power snatches – 35#
5 jumping chest-to-bar pull-ups
Reps: 5 rounds plus 5 snatch
Deadlift x 3
60-70-80-85-90+
100-120-135-145-155×6
Scaled
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups
3 rounds plus 11 reps
Not my favorite movements and got all stuck in my head trying to do it ‘right’ .. Sigh
35# bar