26
Nov
Sunday, November 27th
Oly Session
Perform 7 repetitions of the following complex for load:
Snatch + Hang Snatch + Overhead Squat + Snatch Balance
Strength
Bench
1 – 1 – 1 – 1 – 1
Conditioning
3 rounds, each for time of:
100 single-unders
50 double-unders
25 triple-unders
Rest as needed between rounds.
Post time for each round to comments.
For reference, Graham Holmberg did this complex at 225.
I did it at 155. Humble pie.
Fun complex.
Snatch + Hang Snatch + Overhead Squat + Snatch Balance
58-63-63-68 (f)-68-68-73
Fun complex.
Snatch + Hang Snatch + Overhead Squat + Snatch Balance
58-63-63-68 (f)-68-68-73
OLY – Got up to 75# on the complex
Big hops
OLY – Got up to 75# on the complex
Big hops
OLY: enjoyed this complex
Snatch + Hang Snatch + Overhead Squat + Snatch Balance
55-57-60-60-60-62-65 (focused on form and speed)
Accessory work:
Hang snatch speed work: #35 10 min EMOM 3 hang snatch
Squat position overhead work: #25 pound bar 5×3
T2B 10 min EMOM 6 cycled T2b
FPP Day 14 C2B 76544
OLY: enjoyed this complex
Snatch + Hang Snatch + Overhead Squat + Snatch Balance
55-57-60-60-60-62-65 (focused on form and speed)
Accessory work:
Hang snatch speed work: #35 10 min EMOM 3 hang snatch
Squat position overhead work: #25 pound bar 5×3
T2B 10 min EMOM 6 cycled T2b
FPP Day 14 C2B 76544
Bench 1RM – Up to 195 failed 200. Wish I had about 10 more lbs shoulder’s felt meh
Conditioning – Best round was up to 48 DUs at the 4 min cap
Assault Bike – 5 rounds of 1:30 on :30 off. Not sure what metric to look at, stayed over 20 mph. Legs hurt more than lungs.
Bench 1RM – Up to 195 failed 200. Wish I had about 10 more lbs shoulder’s felt meh
Conditioning – Best round was up to 48 DUs at the 4 min cap
Assault Bike – 5 rounds of 1:30 on :30 off. Not sure what metric to look at, stayed over 20 mph. Legs hurt more than lungs.
185 pounds
100 singles then
Burpees 30, 27, 21
185 pounds
100 singles then
Burpees 30, 27, 21
Bench
80(1) 85(1) 90(1) 95(f) 92(f)
then max at 75 – 6
100 singles
50 du’s
2:21, 1:48, 1:46
triple under practice until 4 min
Bench
80(1) 85(1) 90(1) 95(f) 92(f)
then max at 75 – 6
100 singles
50 du’s
2:21, 1:48, 1:46
triple under practice until 4 min
Bench 135-165-185-195-200 (PR)
Conditioning: fought to get 5, 4, 7 du’s in each round.
Bench 135-165-185-195-200 (PR)
Conditioning: fought to get 5, 4, 7 du’s in each round.
OG
Press:
10 @ 95
8 @ 105
3×10 @ 115
10 @ 95
Wod:
21-15-9-15-21
Cals assault bike
Burpees
Cals on rower
21:29
That sucked
3×5 @ 115, not 10
OG
Press:
10 @ 95
8 @ 105
3×10 @ 115
10 @ 95
Wod:
21-15-9-15-21
Cals assault bike
Burpees
Cals on rower
21:29
That sucked
3×5 @ 115, not 10
OG getting back in the game:
3×5 front squat at 105. For some reason these make me go cross eyed.
Today’s Oly complex up to 75, failed the gang snatch at 78
Trying this FPP thing since clearly I don’t do enough pull ups…
Started with second week day 2
6 5 4 3 2 2
Then FPP strict dips
4 3 2 2
OG getting back in the game:
3×5 front squat at 105. For some reason these make me go cross eyed.
Today’s Oly complex up to 75, failed the gang snatch at 78
Trying this FPP thing since clearly I don’t do enough pull ups…
Started with second week day 2
6 5 4 3 2 2
Then FPP strict dips
4 3 2 2
Oly complex
58-63-68-73-78-83-88
Bulletproof Hips Warmup
Arm Waiters Squat: 2 x 12 each arm @ moderate weight with 3 count pause at bottom,
1 Arm Farmer Carry: 2 x 100M each arm @ 20 kg KB Rest 30 seconds between arms. (4 sets total – Did this walking up to Lexington and back down)
Oly Complex:
95-105-115-125-135-145 155 (got one snatch, then failed the hang snatch), then failed single 4x
Cash out
Behind the neck presses: 3×8 65#
Bulletproof Hips Warmup
Arm Waiters Squat: 2 x 12 each arm @ moderate weight with 3 count pause at bottom,
1 Arm Farmer Carry: 2 x 100M each arm @ 20 kg KB Rest 30 seconds between arms. (4 sets total – Did this walking up to Lexington and back down)
Oly Complex:
95-105-115-125-135-145 155 (got one snatch, then failed the hang snatch), then failed single 4x
Cash out
Behind the neck presses: 3×8 65#
5×5 lunges @155
Weighted step ups and 16kg KB’s and
Push press’s 5’s @ 135,155,175
5×5 Hang Muscle cleans @145
Some bi’s, tri’s, rear delt, bent over rows, and abs
5×5 lunges @155
Weighted step ups and 16kg KB’s and
Push press’s 5’s @ 135,155,175
5×5 Hang Muscle cleans @145
Some bi’s, tri’s, rear delt, bent over rows, and abs
Sorry push jerks ☺️
BS 205(5)-235(3)-260(2)
5×[email protected]
Strict C2B Pull Ups 76554
Bicep Curls and Ring Push Ups
BS 205(5)-235(3)-260(2)
5×[email protected]
Strict C2B Pull Ups 76554
Bicep Curls and Ring Push Ups
“Plankful” @ Back East Crossfit
AMRAP 15
40 Wall Ball @ 14#
250m Row
1 Minute plank hold
I made it through 2 rounds + 40 WBs and the 250m row
We also played tic tac toe for warm up. It involved sprinting.
“Plankful” @ Back East Crossfit
AMRAP 15
40 Wall Ball @ 14#
250m Row
1 Minute plank hold
I made it through 2 rounds + 40 WBs and the 250m row
We also played tic tac toe for warm up. It involved sprinting.