Warm Up:
10 x Push ups
10 x Box Jumps
10 x Rock & Rolls Empty Bar
(A) 2 x HANG SNATCH
Build up to a ME lift over 12min
THEN
EMOTM x 5 sets Perform (Use same load as ME Double)
1 x HANG SNATCH + 2 x BOX JUMP 30/24 + 1 x SNATCH
(B) 5 Rounds (Work/Recover 1:1)
1 x Full Gasser (2Handed Touches)
5 x Power Snatch @ 65-70% of Snatch
NOTE: How ever long it takes to do a round is the time you spend on recovery before starting the next round.
SO RUN LIKE YOU STOLE SOMETHING ON THE FULL GASSER
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CROSSFIT GEAR SALE. REEBOK IS HAVING A1/2 PRICE SALE
Warm up box 20", R&Roll with 20kg bar is a challenge to manage vertical midline weight redistribution in an explosive manner. Interesting exercise in the physics of biomechanics. Worth the practice to foster fast retreats (which I gather is the idea.)
ReplyDeleteA)ME today 35kg. Really stiff low in the depth of squats. (Courtesy of Saturday deads 1RM session) Vron showed me some squat stretches with realy help. Thank you.
EMOTM @ 35kg and 24" box.
B) 5 rounds running clock 13:39 @ 35kg. (if I stole something, no hope of a getaway today)
Definitely worth the practice John & yes will get the retreat working better but the big thing I take away from it is the weight distribution you will feel via your feet at that moment you are about to explode as your hips meet the bar in that verticle plane.
DeleteHere's another fact,, USA has terrible coffee. Even at a systemised franchise. I've just cleared customs & waiting for a connecting flight out
Yes, mate, you're right there. And dont you hate it when you just get it right with milk etc and they come and top the cup up!!! Infuriating.
DeleteBoth of you keep safe....
Look forward to some photos on the blog?
A) HS 45kg
ReplyDeleteEMOTM - 40kg + 24 Box
B) 17:13 - Partnered up with Ethan
35kg PS
Nice to hear from HC!
Brooke
ReplyDeleteHS double @ 32.5
EMOTM @ 25kg + 24 box
B) 17:36 using 25kg PS and partnered with Eileen.
Felt really flat today and was not lifting well at all.
Hang snatch 50kg emotm
ReplyDeleteWOD 11:58
Power snatch 50kg
Kept a consistant 1:20 per round.
Very happy with that!!!!
A) 20kg and 20in box jumps
ReplyDeleteB) 13:12 with 15kg Power Snatch
HS double - 34kg
ReplyDeleteEMOTM @ 34kg (struggled a bit with these - was rushing them so was a bit wobbly) & 24" box jumps
WOD - 13:52 @ 26kg
HS double @ 30kg which was less than last week :(
ReplyDeleteEMOTM @ 30kg & 20" box jumps
WOD - 14.36 @ 22.5kg