A.
Snatch
60%x3
65%x3
70%x2
75%x2x4
B.
Snatch Pull
100% (of sn) x 3 x 4
C.
Back Squat
70%x3
75%x3x4
D.
For Time:
800m Run
14 Muscle Ups
400m Run
8 Muscle Ups
200m Run
6 Muscle Ups
Be prepared for not only a physically challenging week, but a mentally challenging one as well...
Went to FullStrength Crossfit in Phoenix and did their WOD:
ReplyDeleteA: Tempo Back Squats 32X1 4 sets of three. 205/215/225/225
B: Buy In-50 KB swings 53#
Then
3 Rounds For Time of
12 Pull-ups
12 Front Squats 155# from the floor
12:15
And my legs are now smoked!
A: 135, 145, 160, 170 for the rest
ReplyDelete* Snatches felt good but still had to work on some little tweaks in my set up and my second pull. But it felt good overall.
B: 225 for all sets
* Pulls felt good. Just trying to keep the power through the mid-foot and not in the heels.
C: 300, 325 for the rest
* Squats felt fine but my left knee is still bugging me. Gotta mobilize more!
D: 12:30
* I think I could've gone a lot quicker, but because of the tear on my left hand, I had to wear my gloves and didn't do more than 2 at a time. The runs felt ok but my left calf was a little tight and irritated. Had to pretty much do singles the entire time. I think I could knock at least a couple mins off.
E: 60 feet of handstand walking
* Started off really strong on this, with about 26 feet on the first attempt. There was a few attempts that were bad, but very good for the most part.
A) used 115 for percentages
ReplyDeleteB) used 115
C) used 215 for percentages
D) 12:16 and did transitions.
A:
ReplyDelete130, 145, 155 Snatches are feeling a lot better. Good contact at the hip and much better speed under the bar. Just still battling with a left shoulder issue which makes the lockout overhead a little difficult but very happy with the progress on my snatch
B:
205 Pulls felt good
C: 235, 250 Still feel relatively week on my squat. This felt pretty heavy even only at the 70-75 percent.
D:
11;38
first rd of MU 8-3-3
second rd 4-2-2
last rd 3-1-1-1
wanted to open with a big set on the MU. Felt like I stuck with my plan on the MU. Wanted to try and hit that last rd unbroken but there was no way. But overall happy with this one.
A. Snatch
ReplyDeleteI hurt my wrist on saturday so I had a very hard time with this. I had
to actuallly do this last and do a power snatch then an over head
squat so that I could re arrange my wrist into a more comfortable
position.The preassure of stopping the bar from moving hurt wayy too
much.
65#*3 65# X3 75# X2 75# x2 twice 80# X2 twice
B. WELLL I accidently did my snatch pulls at 155# instead of 115# ummm
oops I felt pretty good though!
C. 155# 160# Felt really good about these today
D. I dont have rings here so my work out was
800 m run
28 chest to bars
14 bar dips
400 m run
16 chest to bar
8 bar dips
200 m run
12 chest to bar
6 dips
15:32 I thought my arms were going to fall off I was doing quick
sinlges and it was hard because I have to jump up to the bar each time
it was like a cardio nightmare