Amanda

  • March 3, 2014
  • By :
Liz
Liz

Just a friendly reminder, Open scores must be submitted by 8pm tonight. No late submissions are accepted by HQ for any reason.  You submit, we validate. See you on the Leaderboard!

Warm-up
EMOM 5
5 strict pullups
10 push ups
15 air squats
Then
10 Overhead Squats
10 Pressing Snatch balances
10 Snatch Balance
10 Hang squat snatches
Stretch the shoulders and quads

Week 9 Hollow Rock Challenge
90 reps

Oly
Pick your Weakness
A. Snatch Pull 5×3 @100% of 1RM
B. The Catch Complex
1 Snatch Balance
1 Snatch High Hang/3rd Pull
-Can drop bar of necessary
Work up to a challenging load if form is perfect

Strength
High Bar Back Squat
2-2-2-2-2

WOD (12 min)
“Amanda”
9-7-5
Squat Snatches (135,95)
Muscle-ups

Sub 3 Chest to Bar Pullups and 3 Ring dips for each muscle up

10 Comments

  • Rachel 'Goose'

    03/06/2014 @ 5:01 am

    Re-did 14.1, Post-wod w/ T-Mo: Emom12 10 Box Jumps, 7 FS@ 155 (?), 10 Butterfly PU

  • Andrea

    03/04/2014 @ 2:22 pm

    did Amanda, 6 months ago I wouldn’t dream of doing it RX, did it as prescribed last night, and of course I was disappointed with my time.. need to be a little more positive! 14:20rx

    2x tabata hill sprints @10 incline @8.5 and 9 for pace
    worked a bit on butterfly pullups
    went to mofit and did a 5k on treadmill.. came in just under 19min
    5x 5 strict pullups + 5 strict dips

  • Jules

    03/04/2014 @ 12:36 pm

    Pulls 135
    Squats 165
    WOD 7:55rx

  • Paul

    03/04/2014 @ 5:09 am

    snatch pull: 225
    squat: 275, too much dillydallying around and didn’t give myself enough time
    Amanda: 11:12 (1st time completing rx)

  • Tracy

    03/04/2014 @ 2:10 am

    Snatch complex B: 130
    Amanda: 7:21
    Back squat: 185-185-185-205-205

  • Dale

    03/04/2014 @ 1:41 am

    165 snatch balance & high hang snatch/ Amanda 6:57/ 405squat x2 425 squat x1

  • Bish

    03/04/2014 @ 1:03 am

    3 position snatch complex: 155
    Squat: 355×1
    Amanda: 5:33 (2 min PR)

  • Joey

    03/04/2014 @ 12:56 am

    Re-test 14.1
    346

  • biscoe

    03/03/2014 @ 4:00 pm

    oly: the snatch complex @ 110×2, 120×2, 130×2
    hbbs: 315, 345, 365, 385, 410X1 (pr)
    wod: 10:01 @ 9-7-5 squat snatches / 5-3-1 muscle ups

  • Mike Brown

    03/03/2014 @ 12:40 pm

    5minEMOM- DONE
    OLY: @ 95# DONE
    HBBS: STAYED AT 185#. any heavier still didn’t feel right.
    Amanda:
    did all the snatches @ 135# and then some.
    got 9 MUPs today. a 1 day/workout PR.
    #progress

    side note:let the quigmiester use my rope…he hit 313 on 14.1. NBD

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