4
Jun
Sunday, June 5th
Benchmark
“Jerry”
For time:
Run 1 mile
Row 2K
Run 1 mile
Compare to 11/4/15. Post time, feelings to Comments.
OLY Class
Work up to a heavy snatch triple, then
10 Minute EMOM:
1 Power Snatch
2 Hang Squat Snatch
oly
75
105
115
125
135
145
155 x 2 – fail
emom 115
Oly with Coach Melanieeeee
Snatch Triples
58 – 63 – 68 – 73 – 78
EMOM @ 63#
I had grand plans of crushing Jerry today – but my posterior chain is smoked.
23:25
Metrop mile 6:46 (first one). Not sure when I left the gym for the second mile.
5k row
28:06.1
Woof
Whhhhaaaaaat?
Complex: 1 clean + 1 hang cl + 1 fs + 1 push jerk
5 strict hspu btw sets
175,185,185,195,205
15 mile bike cash out
Sunday Funday
Oly class-
42
47
49
52
54
57
Emom 52
Jerry 26:42 a little slower than last time but I attribute that to my immense soreness from the week!
Thanks Mel!
Drop in at crossfit Norwalk
10-9-8-7…1
Front squat 135#
Ttb
Box jump 24″
14:25 rx
28:06 1 mile run, 2K row, 1 mile run . Can’t remover last time I ran a mile, at least 6 months ago.
Jerry: 23:16 (if I had any idea 3rd place in the board was 23:10, I might have pushed the row a bit harder…. Ugh).
PR of 1:26 from 6/12/14
Full Snatch-Hang Snatch
75(2)-95(2)-115(2)-125(2)-135(1) then a bunch of failed attempts at 135 then 1 full snatch at 135
Yesterday’s wod “Hammer”
23:50 RX’d. I need to get these legs strong again
1 bar muscle up every 30 seconds
I did 22 and then my hands ripped open
Then wall balls and OHS @115# just for funzzies
Strict pull-up/dip EMOM
Wednesday’s Oly OHS 3-3-3-3-3 and FS 3-3-3-3-3 increasing across all 10 sets
OHS 75-85-95-105-115 FS 125-135-145-155-165
1 round of regional event 4, just to see how it felt (28 pistols and 15 power cleans @80) in 2:47
But how did it feel?? I’ll do this with you whenever you want.