A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch + Snatch
Build over the course of the 8 sets to something heavy-ish for today.
B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/14 lbs)
12 Burpees
A. Bryan* – 60#, 65#, 70#, 75# x 2 sets each.
B. Bryan (1:1 work:rest) – 1:12, 1:12, 1:15, 1:16, 1:15. Christy – 1:11, 1:16, 1:18, 1:17, 1:14.
A. 20,30,35,40,45,50,55,60
B. away with work , AMRAP 12 mins
Thrusters (20kg)
Burpees
5+6 burpees
A. Started out at 55# worked up to 85. Tried 90 and failed. Not a strong day.
B. 6 Rounds with 1 min of rest.
Worked on bar muscle ups, dips and Dumbbell shoulder press.
Missed yesterday d/t work
Did a from yesterday and today because I got out of work late again today and a dog has to eat and pee!
A. Yesterday hang snatch/snatch
75/85/85/90/95/100/105- missed hang snatch/110 missed everything
A. Today- I weigh a lot that is all ?
3 body wt strict pu
2 body wt strict PU
2.5#x1rep
5#x1 rep
10#x1 rep
15#x1 rep PR
17.5×1 rep- not sure if my chin was truly over the bar but I was dang close
Then three dead hangs!
Super happy with this!
No time for B… I’ll make them up somewhere
Part I
A. Worked exclusively on deep squat stability, mobility and reactive neuromuscular training.
B. Rx w/ wifey: 10 rounds + 20 reps. Victory once again because the baby slept the ENTIRE TIME.
Part II: Rehab — Meniscal Repair Protocol (1 hour)
You’re really training that baby up right!
It’s always a bit of a miracle to get a work out in during a nap. (Mom to three) I always kind of held my breath when working out, waiting for the dreaded cry…. 🙂
Three! Now that’s a whole lotta crying! I’m with you, I always feel like I’m rolling the dice every time we bring her into the gym!
A. Single arm hang snatch + snatch
65-75-95 (missed hang)-95-95-105(missed both)-100
Worked on split snatches. The missed 105 was all mental. 100 felt the best though.
B) No partner- 7 rounds +13 reps
Up to 185 on A.
7 rounds plus 8 wallballs RX
A. Up to 40lbs dumbbells.
B. 7 Rounds + 14. No partner.
Wow! You crushed B!
A.
95,135,165,185,205,225,235(missed 2nd snatch),235 made
A2. Coached two classes
B.
Did 1:1 work ratio for this one.
6 rounds Rx
A) 85, 95, 105, 115, 125, 130, 135, 145
B) No partner, so I just cut the time in half: 3 rds + 21 reps
A) up to 175 for a high hang double
B) 7+11 with a 30# wall ball and BF burpees. No partner.
A. 105-145….haven’t snatched much recently so didn’t want to push it.
B. Solo so 1:1….5 rounds in 11:10. All rounds ~1:15.
A. went up to 70kg
B. solo with an invisible partner who was making 1′ rounds. I got 6
Ran yesterday, so did yesterday’s today.
A. 155, 165, 175, 185 x 5
16, 16, 17, 16 – in pike off a 24″ box.
B. 7 + 15 RX
Great work!
A) OT2M HS + S in kgs: 45, 47.5, 50, 52.5, 55, 55, 55 (failed), 57.5 Then, and just because we are idiots we used 6 minutes more and went for new PRs on the Snatch, in kgs: 60, 62.5 (failed), 62.5 (PR!) B) My partner has all the speed that I lack, so thanks to him we pulled 10 rounds + 3 Finished with accessory pistol work; I managed to do a few using a 5 kgs plate as counter balance, then I did DUs because they are fun and now my ankles are complaining. All in all, it… Read more »
Super great! And a PR to boot!
Nice PR Jorge!
Not at all sure where my head was today…I did hang clean + clean for part A…when clearly it says SNATCH….and this is how it went A. 85, 95, 105, 110, 115, 120, 125, 130(f) I couldn’t get under a hang clean on 120 and 125..but did 2 cleans and they felt way better than last week. I attempted 130 again…I got under it!!!! But my rack was all jacked and I wasn’t able to stand it back up…twice! One step closer! B. 6r + 21 RX No partner..my sets were between 1-1:05 and I started next set on the… Read more »
Haha! But getting closer!
A. Worked up to 133# at which point I snatched into my forehead and then called it a day. It was the hang rep of the final set. The snatch from the floor still feels super heavy.
B. My partner and I did 9+7 (14#/10′)
I’m laughing at part A because I’ve totally done that before!
Luckily it’s only a pea-sized lump. Last time I did it – it was a goose egg!
?? lucky for me I did it in a competition I did with my wife and about 50 people from her box were there.?
I bashed my chin doing push press, hard enough to leave a sizable bruise. Still a little afraid of doing it again!
I’ve done this too, it looked like I had road rash on my chin.
Haha!
Another day of working out in my driveway… limited to 10/15/25/35/45 bumpers so small increments Weren’t happening on snatch. A. Hit 165 for 2 rounds, failed at 185… it got in my head that I couldn’t go to 175 first. B. No wall ball so I did: 12min AMRAP 5 squat snatch 95# 12 burpees 7 rounds flat C. 6min Plank.. failed at left side again. I’m thinking this is because the left side of my abs is one big mass bound together with surgical mesh from my ruptured spleen in the early 90s. It locks up completely anytime my… Read more »
Re: C – That is quite possible. Do you ever have a body worker get after the scar tissue?
Never even thought about it, the injury was about 25 years ago. At this point I’m just used to it locking up. I always figured with the mesh it was a lost cause.
HELP! I can’t find the thread where someone was asking me about ankle mobility drills.
The Importance of Ankle Mobility and Dorsiflexion
https://www.crossfitinvictus.com/blog/importance-ankle-mobility-dorsiflexion/
Improve Your Ankle Mobility
https://www.crossfitinvictus.com/blog/improve-your-ankle-mobility/
The Wonderful World of Voodoo Floss
https://www.crossfitinvictus.com/blog/the-wonderful-world-of-voodoo-floss/
Voodoo Floss for One and All
https://www.crossfitinvictus.com/blog/voodoo-floss-for-one-and-all/
Only part A: Up to 40kg
Felt really sluggish today…
We all have those days, I call them mondays
Haha! True!