Workout of the Day
A.
Every 3 minutes, for 24 minutes (8 sets) of:
3-Position Snatch
(high hang, mid-thigh, then floor)
Build in load over the course of the 8 sets, emphasizing good speed and mechanics.
B.
In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of:
8 Deadlifts (225/155 lbs)
8 Burpee Box Jump-Overs (24″/20″)
A. 75,95, 115,125,135,145,155 .
B. 4 rds total 1:1
A : 80/85/90/95/100/105/110/115#
B : 30 sec work/30 sec rest – 8 min @ 155#
4 rounds + 14 reps
A.
95/105/115/120/125/135/135/140
B.
Did solo, 1:1 rest
4+9 Rx
Snatches felt rusty, but overall nice workout today.
A. 115#, 115#, 125#, 135#, 135#, 145#, 145#, 155#
B. Performed solo and rested approx 45 sec in between complete rounds. Finished with 5 rounds and 12 reps into the 6th round.
A: pr’d a high hang snatch with 95 🙂 couldn’t get it from low hang or floor.
B: with mike rx’D 8 rds
A. 95, 105, 115, 125, 135, 140, 145, 150
Only missed the mid thigh on 150….came forward on it…ugly pull
B. 9 + 2 Rx with partner
A. 145,155,165,165,175,175,180(f) high hang did the other 2 reps, 180 (f) failed the full snatch just a tick forward in the catch and didn’t chase it.
B. 5+11 solo straight through rx weight
A. 95/115/115/125/145/145/145/130 started to get sloppy and miss so I backed it down!!
B. No partner so I used 1:1 rest ratio got 6 complete rounds .. each round took approximately 45 seconds give or take a few.. felt good after rest day!!
A) 6×115, 1×125, 1×135 – struggled with the last one
B) 10 rnds+11
A) 4×115/2×125/130/135
B) Partnered with Ian: 10 complete rounds + 11 reps b/w the two of us
Back after 9 days of travel/work without any chance of working out. Weekend WOD with the wife!
A. Worked up to 140.5#, happy with this as I pretty much can’t snatch. Wife got to 100.5#.
B. Rx 10 rds + 7 DL
Felt good to get the engine going again.
“Warrior WOD 2”
AMRAP 20 – Rx
21 – Cal Row (Damper 10)
7 – 115# OHS (from the floor)
21 – Double-under
7 rounds + 28 (371 total)
… programming looks fun today … maybe try to mix it in next week.
Boy did that hurt.
A. Worked up to 85, felt solid and easy but I got in my head for the last two sets.
B. 3+11rx solo
A. 50kg
B. No partner. RX’ 3+3
Nice work, Vittorio!
Thanks Michele!
A. Up to 135. These felt good today. Crisp and fast.
B. No partner. 1:1::work:rest. 4+9. Rounds at :51,:54,:58 and 1:04. The tempo dl’s recently made Rx possibel today. Great programming as always.
Nothing like crisp and fast snatches to end a week. Great job, Anders!
A) worked only up to 37.5kg which I stayed at for last 4 rounds, as wanted to focus on dropping under the bar. Find hang position easiest to do that from
B) had no partner as she bailed so did this with my imaginary friend. I got 4 rounds and rested for equal rest to allow my imaginary friend to go!!! Found this surprisingly hard – hip flexors were on fire!
Great job, Georgia! Instead of “dropping” under the bar, try jump (the bar as high as you can); PULL (yourself under); punch it behind your ears. See if that helps. Otherwise, working tall snatches and/or snatch balance will help.
I’ll give that a go! Thanks 🙂