(A) Snatch Complex EMOTM x 10
1 x Snatch Deadlift + 1 x Hang Snatch + 1 x Snatch + 1 x OHS
(B) 3 Rounds
1min x Power Snatch - 40/35/28kg
1min x Box Jumps - 24/20
1min x KB Swings - 24/20/20 (Russian)
1min x Double Unders
1min x Burpee to a plate
RECOVER 1min between each 5min round
A) Will catch up this arvo.
ReplyDeleteB) Tried to atleast hold my numbers.
Round 1: 10, 16, 31, 50, 12
Round 2: 10, 16, 31, 52, 12
Round 3: 10, 16, 30, 54, 12
A) Worked up to 33.5kg.
Delete26kg, 28.5kg x2, 31kg x2, 32.5kg x2, 33.5kg x3.
A) @30kg skills
ReplyDeleteB) Subbed stretching and easy 1000m row (4:35)
feeling wrecked after the weekend and yesterdays WOD.
A) 25kg
ReplyDeleteB)
Rnd 1 - 10,11,21,2,12
Rnd 2 - 9,10,21,2,11
Rnd 3 - 10,8,20,2,11
Homework O/H Squats & D/U
A. 25kg
ReplyDeleteB.
Round 1 - 11,12,20,13,10
Round 2 - 8,10,20,16,5
Round 3 - 6,10,15,11,7
A) 20kg, working on technique
ReplyDeleteB) round 1- 11, 15, 30, 42, 10
Round 2- 11, 14, 25, 39, 10
Round 3- 10, 14, 30, 35, 9
many things came together. I am on a Crossfit high lately.
ReplyDeleteA) worked from 13-21.5
Finally the "knees back" cue made sense. And the whole point of the hang snatch. And having my arms a bit closer in just gave so much more stability. And having the bar just a bit further out from my shins. Did some lifts that really felt awesome. And thinking of the hips as accelerators/arms as brakes for the swings. Thanks v, Glenn and Jeremy for your input. YAY!
B)
Snatched 24
1st 5, 11, 20, 20, 6
2nd 6, 13, 20, 20, 8
3rd 7, 13, 15, 20, 7
Not too bad consistency.
Just loved the whole thing today. Woohoo....!
(A) 35 x 2, 37.5 x 2, 40 x 6
ReplyDelete(B) Rxd
R1: 13, 16, 23, 45, 13
R2: 11, 16, 23, 40, 12
R2: 11, 14, 21, 40, 12
Wods like this one are definitely a weakness for me.
A). Started at 50kgs then dropped back to 40kgs
ReplyDeleteB).
Rd 1: 13, 13, 30, 66, 15
Rd 2: 13, 12, 30, 62, 16
Rd 3: 8, 8, 27, 71, 10
Subbed DUs for row then divided metres by a third to give an equal comparable figure.
A) 40, 40, 45, 45, 50, 50, 50, 55, 55, 60
ReplyDeleteFinished with 50 hollow rock for time - 1:38
#onvacation ;D