A.
Five sets of:
Hang Snatch + Snatch
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5 seconds between jumps)
Rest 2 minutes
B.
Three rounds for time of:
400 Meter Run
15 Overhead Squats (135/95 lbs)
A.
Five sets of:
Hang Snatch + Snatch
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5 seconds between jumps)
Rest 2 minutes
B.
Three rounds for time of:
400 Meter Run
15 Overhead Squats (135/95 lbs)
B. 9:03 RX
A. 75, 75, 85, 85, 95
26″, 28″, 30″, 30″, 30″
B. I was interrupted like ten times by trying to arrange children drop off, so it took 20:32, but at leat 5 – 6 minutes of that was not working out. I didn’t have time to start over so I just went with it.
85# for the OVHS.
A) 75, 85, 95, 105, 115 and 30″ for all sets
B) 9:15 at 95lbs
But do I suck at these!
A. 75, 95, 115, 125, 125 got sloppy at 125 so I kept trying and trying to get my footwork down… Not today I guess
Jumped on 30, 30, 33, 35, 37
B. 95#
A: 65/75/85/85/85
Box jumps at 32″
B: 95#. 14:08. High hopes for going unbroken on round 1 but no such luck. 7/7/1, 5/6/4, 6/7/2.
Haven’t done much overhead work so it’s not very comfortable yet.
A. Hang snatch + snatch
5 sets
85 85 95 105 110 (missed the hang but made the snatch)
Single arm/split
Box jumps
5 x 5 @ 24″ w/ 30 lb vest
B. 9:45
Rowed 500m instead of run
OHS @60lb dumbbell/single arm
C. Variation of B from yesterday because I missed it
EMOTM 9 min
Min.1 3 thrusters @ 135
Min.2 6 slow strict pull ups
Min.3 9 KB snatches @ 24kg
A) 105#, 41″ box jumps
B) subbed with 115# fs to keep intensity up. 11:34
So I looked at this workout at 0700 and was like sh#t! Typically I would do a Hero WOD in its place or run, later. I faced two of my many weakness in snatches and OHS.
A1. 75# X3, 95# f’s, 75#
A2. 30″X5(5)
B. 45# for 10:37
Worked on posterior chain engagement, shoulders back, wrists rotating out and sending my butt back and down.
A. 115/135/155 – hit HS, missed snatch
– 40 ”
B. RX’d 13:59, run was slow, but felt good that I could run without pain today.
The box class was more snatch work so I decided to do some accessory work for the second wod of the day: A) HSPU work: EMOM 3′: 2 HSPU with 2 abmats EMOM 7′: 1 negative(5 sec) HSPU (1 abmat) + kipping kick up Normally I don’t do kipping in the HSPU as I still don’t have the pressing capacity using 1 abmat to do a strict HSPU, but I decided to practice the kipping skill today in a controlled fashion; the strength is building up there, just need more consistency work B) Pistol work: EMOM 3′: 2 alt pistols… Read more »
https://www.crossfitinvictus.com/blog/volume-or-intensity/
A1. Don’t snatch so did 3 position power cleans 185, 195, 200, 205
A2. Box jumps at about 38″
B. Did 3rds of
25 hang power snatch (75#)
75 double unders
In 8:45…shoulders are toast from this week
… finished with 10 minutes on assault bike moderate pace for 110 calories
Invictus gymnastics session
A: stayed at 85# for snatch
30″ box and 30″ from seated on 12″ box for last set.
B: had to scale to 65 pounds. My shoulders were on fire! 9:27
A.
Snatch complex up to 105#. Working on form bc I’m the tin man.
Box Jumps up to like 40″-42″. Felt as springy as a 255# dude can be.
B.
Started with 115# and the wheels fell off the bus had to peel back to 95#. Time was 11:35.
A. I can’t snatch or jump right now, so I just coached my sister on the snatch, and did some mobility on my shoulders.
B. 3 Rounds for time,
1:30 on the Airdyne
5 C2B pullups with a 20# vest
10 pushups with a 20# vest
9:28
It’s hard to move around quickly with my ankle, after this surgery, but at least I’m moving!
Day behind
A. Back squat @ 30X1
warm up x 3 @ 85#, 95
105×3, 115×3, 125×3, 135×3, 145×3, 150×2, 155×2, 160×1
**Hang from p/u bar for 60s, Rev snow angels x 10, wall slides x 5 (alternated these)
B. AMRAP 6 min – 4R + 11 KBS
3 Thrusters @ 85#
6 Pull Ups
12 KBS @ 24kg
C. 5 Min weighted march
A.
70/75/80/85/85
Box 24″
B. Not confident going heavy for multiple reps with my hand so I did Nancy. Squats weren’t warm till rd 4.
Nancy
5rds
400m run
15 OHS at 65#
16:18
Yesterday’s
A.
205×3, 225×3, 235×3, 245×3, 255×3, 265×3, 275×1 knee buckled, 255×2 all @tempo
B.
4 + 9
C.
Dumbbell complex from competition + pistols. Ironing out the weakness, bit by bit
A1. 90, 100, 130, 140, (Failed)150, 140
A2. Tallest box I own, 30″
(Snatched 150 for fun, because I failed on the hang snatch with it)
B. Scaled to 95 today, wasn’t feeling the heavy. 8:29
That is quick. Nice job.
Thank you.
A. 6 rounds:
Hang snatch, snatch, OHS @115
Box jumps 1.1.1.1.1 @ 40″
I really focused on catching low and pausing in the catch for 2sec. First time going without lifters
B. Did one round Rx and had to stop, we ran out of chalk and the humidity here is like a wet blanket=REALLY sweaty. Translation, I couldn’t firmly grip the bar without my hands sliding around with the bar overhead.
So…
5 min EMOM 10 thrusters @115
5 min EMOM 6 bbjo
6min plank
how did that 6 min plank felt?
Chiquito pero picosito
as expected lol
warm up with shoulder mobility
A. Up to 125lb. Super light but anything heavier and my form goes to hell. 7 rounds to get more form in.
B. Scaled down to 95lb. 13:10.