30
Sep
Sunday, October 1st
Oly WOD
Snatch High-Pull + Power Snatch + Hang Snatch
1 – 1 – 1 – 1 – 1
Power Clean + Hang Clean + Push Jerk
1 – 1 – 1 – 1 – 1
CrossFit WOD
3 rounds for time:
12 Power Snatch, 115/75
15 Ring Dips
250ft Walking Lunge
Post time to Comments.
6 Rounds
Standing see-saw press w/ 50# dbs (12/12/10/10/10/10)
Super set w/ hollows
Curlzzzzzz
Bench 5s 155,17,195,215,225
For 10 min
Even min 8 pull-ups
Odd min 10 ring push-ups
For 7 rounds every 2 min
(3 L & 3 R) kb snatches @32kg
Snatch: 60-65(f)-65-70-75
Clean: 65-75-85-95-100
Wod: 17:40 at 65, did dips btwn the ghd
Oly complex
PC+HC+PJ
85-95-105-110-115
Snatch complex: 55-60-65-70-75(f)-65-70-75-80
Clean complex: 65-75-85-95-105-110-115
WOD: 15:50
scales:
power snatches at 45#
ring push ups at 45 degree angle
Goal was to keep moving and I did it!
Snatch – 53/58/63/73/ fail 78
Clean – 58/63/68/73/78/83 Bonus
1st Day back. So! Happy to see the squad.
Thanks J Cash 🙂
Wod 13:50 scaled to 95lb
got a couple miles running too.
wod 15:40 rx
learning headstand stuff with denise