3
May
Wednesday, May 4th
Benchmark:
Max Height Box Jump
Barbell Conditioning:
12-9-6 reps for time of:
Snatch Grip Deadlift, 135/95
Hang Power Snatch
Overhead Squat
Post height, time to Comments.
Oly Class:
Behind the Neck Push Press
5-5-5-5-5
Overhead Lunge
6-6-6-6
BJ – 34 inches (1 attempt)
WOD: 11:39 rx’d
Not sure if this should have been 12-9-6 or a complex, we did the former
I need a new back
47 in / 12:38 @ 105#
Good luck Matt you got this!
43.5″
10:41 @ 115#
PP: 62-67-72-77-82(4)
OH lunge: 42-52-62-72
Pretty sure both are PRs?
BJ: 39″ (2 45’s & 25 plate)
Compared to 10/8/15, this is a 2 1/2″ improvement – I believe a PR as well.
WOD: 9:07 @ 115
Push Press: Worked up to 145 lbs
OH lunge: Wobbled up to 90 lbs
Box Jump – 39″ (Box on side w/ x2 45’s + 25 plate) (First Time)
WOD: 12:30 @85
Snatch lifting and overhead squats are most definitely my weaknesses. I need to spend some time in open gym just working on getting my form consistent with a light weight.
8 minute AMRAP
5 C2B
10 Deficit push-ups
7 rounds
EMOM
5 hang power snatches from below the knee (5 rounds @75#)
3 hang power snatches from below the knee (5 rounds @75#)
For time:
1500m row
75 pushups
1000m row
50 pushups
500m row
25 pushups
– 22:20
Cash out:
Cleans – 185(2), 195(2), 205(2), 215(2), 225(1), 225(1)
About 44″ on box jump
12:12 rx
Max height 23
I didn’t realize it was timed. Oops.
Snatch grip deadlift at 55lbs
Hang power snatch at 35lbd
Overhead squats at 55lbs
Front squats 5-5-5-5-5
185, 205, 235, 255, 275
Rowing intervals 250×10 rest 1min
Best 49.4 Slowest 51.3
Emom 16 min
Even 6 strict pull-ups Odd 12 push-ups
30″
think last time was 28.5 so will take it
8:32 @63#
28.5″
7:39 at 52#
Max box jump – stopped at 30″
Metcon – felt like I was snatching for the first time
10:39 @ 83#
Bruised snatch ????
Cash out w/ Jo
10 min emom of strict pull-up/dip
jumped up to 30″, didn’t have time to do more
10 min EMOM strict pullups/dips (2/2, then 1/1, switched to chinups halfway)
OLY:
BTN Push Press: 65-75-80-85-90
OH Lunges: 65-75-85-95
perfect accessory work for my weaknesses.
32″ of man.
Metcon: 13:32 Rx. Shouldn’t have tried to be a hero.
Max Height 30″
10:10 Snatch Deadlift and Power Snatch 45 LBs (I think those are the weights) It was a medium bar with 10 pounds on it. OVerhead Squats with PVC Pipe.
I need to work on the overhead squat as this was the first time I had done it in a WOD and the 2nd day I had done an overhead squat in my life. I will try and work on this in the gym.
I had fun jumping on the box.
Box jump: 27, first time trying higher than 20″
8:48 @ 73
BRick workout this morning in CP. 5 mile loop warm up followed by two more 5 mile loops. Steady state 102-72/72-102, recovery on transvers and lower loop. Transition at EG to an immediate loop of reservoir.
Always humbling to get off the bike and try to run as fast as you can….in the rain.
Max box jump height: 34 ⅝” pr. Was just getting my confidence when it was time to move on.
Metcon: 10:00 @83
Hidden blisters from Eva ripped more during this. Woof. Unknown and unknowable indeed.
Melanie tonight 8:30p was awesome I leap tall buildings, lol almost even attempting to hit above 28.5 was fun chanllenge 7:53 42 mechanics of that snatch crazy Day3 WOD
Box jump: 21.5
Metcon: 7:32 @ 42#
Oly with Jo and Mel at 8:30 pm.
Behind neck push press:
58-63-68-73-78(4)
OH lunge:
53-58-58-58
WOD: @ 53lbs: 7:33