12
Nov
Sunday, November 13th
Oly Session
20 minute EMOM
Snatch
CrossFit WOD
Skill Work
10 minutes of practice
Toes to Bar / Front Lever
“It’s not called a toes almost to bar.” – Dan L.
Conditioning
Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls, 135/95
10 push presses, 135/95
Post rounds completed to comments.
10 Min FL Practice
5 min of tuck holds and negs
5 min of ice cream makers
liftcon
3+6 rx
So I was going to wait until the next payday to donate for the masochistic assault bike but looks like we reached the goal already! Thanks to all you early birds/masochists….I think!
PS. Bummed I’m missing today’s wods, looks fun! Hiking day upstate!
Mela you can still donate, we’ll just get another assault bike!!!!!!
Bench triples:
135-145-150-155-160(pr for 3)
Then:
Death by hspu
Directly into death by strict pull-up
5+1 & 8+5
All performed at “crossfit my parents very cold garage”
1.5 mile run with the Ollie Monster
Quick globo gym workout before I leave for Nashville:
5×5 strict pull-ups. Focusing on being stiff as a board a la that stupid game.
3×5 squats…I don’t believe the Nysc bar is 45# so I’m going to say 120.
3×5 strict static dips
Donating all my extra monies to planned parenthood ATM but will def donate to the bike next paycheck.
See y’all Thursday!
Snatch 20 min EMOM: worked up to 145#, 1 fail at 19.
2.5 mile run with Ollie.
20 min emom snatch
145×2, 155×4, 160×2, 165×4, 170×4, 175, 180, 185, 190
Strict hspu 9-9-8-7-6
Oly – Snatch
20 min EMOM up to 73#
WOD
4+15 @ 68#
3+10 @ 83#
Only Snatch @63
7 AMRAP 3+10 @63 (stayed at 63 for Push Press)
Sunday Funday!!
Oly snatches – got up to 70#
Need to work on dropping faster/smoother transition. I felt better/more comfortable the more reps we did (except at the end when I almost dropped the bar on me head heh).
Push-ups and pull-ups thingy with Ed
5-4-3-2-1
Toes to bah with the sponge effect – thanks eroc!
Metcon – 5 +0 @65#
Kanye came in at just the right time
45min of straightup cardio. SoulCycle Tayetime she is no joke. Needed a good sweat.
FPP at park with Fenway
5-4-4-3-2
Go Steelers
metcon 4+5 @63#
og for some goat work
just kidding, Cat and Jun convinced me to do Saturday’s wod. 23:04
Sunday OLY. Alt power snatch and split snatch (which feels crazy) up to 108#
Split is a good alternative when one cannot squat.
METCON: chasing 3yearolds around Roosevelt island
Yest wod
29:24 rx
WOD – 3+6 rx. Sumos painful, push presses unbroken
5×5 lunges @145
Snatch grip deadlift and muscle snatches 5’s
95, 105, 115, 125, 135(failed muscle snatch), the 3×5 snatch grip deadlift at 195#
5 rounds for time
20 strict press @75
20 T2B
21:21
C2Bs 65432
OLY: worked up to 90# for number 20
WOD: 4+2 at 63#
power cleans instead of high pulls
almost healthy again!
OG
BAREFOOT sidestep drills on 100th
BAREFOOT walking drills 25 m (toes, heels, outstrep, in step)
Suitcase carry weight step ups 3 x 8 24″
Super set w ankle dorsidlexion eccentric exercises
Strict pull-ups w chains emom that felt awful
Thank god j$ turned the lights out
Oly: 20min EMOM
115X3, 135X5, 140X5, 145X7
Failed last [email protected]