16
Jan
Wed, Jan 17th and Thurs, Jan 18th
Wednesday Oly
2 Snatch Pulls + Hang Snatch + Snatch Balance + OHS
1-1-1-1-1-1-1
Thursday CrossFit
Start a running clock:
At 0:00 – 5 back squats
From 1:00 to 1:30 – Max burpees
From 1:30 to 4:00 – Rest
Repeat for 5 rounds.
Post squat weights and burpee counts to Comments.
Bench 7×3
160,165,165,170,170,175,180
3rds accessory
10 bottom up press
8-10 curls
PVC:
3×10 ohs
3×10 sots press
3×10 good morning
3×10 gm press
3x 30 sec ohs hold/30 sec hang from bar
50-40-30-20-10 kbs/ab-mat sit ups #24kg
13:30 Urx
Pro tip: underwear does not sufficiently protect your inner thighs from KB chafing
4 rounds:
20 cals ass bike
20 GHD’s
7 strict ring dips
Mondays workout
50-40-30-20-10 dumbbell snatch and situps
18:37 @25lb
very impressive doing this alone. Nice job.
Snatch Push Press Tabata w 7am Oly
62 reps at 95lbs
Oly Snatch Complex
145-155-165-175-185-195(f)-195(f)
12 Minute AMRAP
12 KB hang cleans w/ 55# KB (6 left, 6 right)
12 Push-ups
10+2 Urx
Still a bit fatigued and achy but it was nice to sweat.
Hotel gym
5×5 Smith machine dl (kg) 80-85-90-95-100
3×5 strict pull up & static dip
Thursday WOD
Squats 235-245-245-245-245
Burpees 14-14-14-14-13
Shoulder Work day 6
WED AM:
2.1mi @ 7:29min/mi
WED PM:
2K row @ 7:48min (vs. 8:38min in March)
Woo PR!
No Oly for me today
“Nancy” with John modified
30 Double Unders
15 OHS @45 for Lina
Total time: 22:30 with John
Lina squats: (105,105,110,110,110)
Lina burpees: (9,9,9,9,9) total: 45
2 snatch pulls (ok) + hang snatch ( lot to improve) + snatch balance (ok) + OHS @ 43 lbs
Finally was able to visualize the moves in my head even if they weren’t perfection. got to pay attention to my grip.
2 snatch pulls (aight)
hang snatch (working on the rhythm of it)
snatch balance (understanding mechanics but needs improvement)
OHS (felt good but need to lock arms) @ 53 lbs
Thanks Derrick!
6am with the ladies
bs @ 75# across – feelin good!
62 total burpees (11,12,13,13,13)
Rihanna playlist on point
Thursday CrossFit
Back Squats: 135-135-135-140-145
Burpees: 12-13-13-14-13 (total: 65)
Tried to log but kept getting an error message saying it was too long and must be kept under 500 characters and 10 lines.
My note was 349 characters and 8 lines. The Universe does not want me to log my information.
At OG on Wednesday:
Oly:
85-85-90-90-95-95-100
Thursday’s WOD:
Backsquat 140
Burpees: 8-10-10-10-10
If anyone finds themselves distracted at OG, I recommend ear plugs.
It helps me focus and brings in my bubble of attention.
Gotta respect the hustle of actually measuring your characters
.com
7:50
3x
60s hollow/30s rest
One round back squats at 135 and 12 burpees.
Second round, there went the back again….
Tabata Super Size Me
8 Rounds:
40 Second Handstand Hold
20 Second Rest
40 Second Hollow Hold
20 Second Rest
Unbroken Hollows, 35 second HSHs the last 4 rounds.
thurs
bs at 130# across
burpees: 11-11-10-11-11 = 54
235 across focusing on high bar
13,12,13,12,13 = 63 burps
Bar got a bit lower on the last set of squats but did 4 sets of real high-bar squats
Thurs wod
BS 85# 50 burpees
Wild Thursday night! WOOOO!!!
125 on the bar
50 – burpees
This is starting to get real or whatever the young people or saying.
First class where I feel like it’s starting to all make sense!
Back squats 92lb
Burpees total 43