PERFORMANCE
Warm-Up.
One set of:
“General Running Warm-Up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
Followed by…
Two sets of:
Scapular Pull-up x 10 reps
Side Plank x 30 seconds per side
Followed by…
“Three Position Snatch Warm-Up”
High Hang Power Snatch x 3 + 3 Overhead Squats
Low Hang Power Snatch x 2 + 2 Overhead Squats
Slow Pull Snatch x 1
Then…
A.
Against a 4-minute running clock, for max reps:
400 Meter Run
40 Double Unders
10 Chest-to-Bar Pull-Ups
Max Reps of Snatch (135/95 lbs)
Rest 2 minutes, and repeat for a total of six (6) sets – 36 minutes total.
Did a few days late
Bonus clean work
e2:30 x4 s pos clean + jerk high hang 2″ below the knee, ground
125-130-135-135
then up to 135 ps (pr is 150)
Then A. scaled to 115# for snatch (all ps)
3-4-3-2-1-2
very happy with this du under fatigue are a weakness solid recovery every rest (hr down to 130 or so)
5 6 7 6 8 6= 38Sn
Hr 125 btwn rnds @1min rest
Work from earlier this week.
Tempo strict press: 95×5, 105×5, 115×5, 125×4, 125×3
Deadlifts 10 sets of 3 at 335.
800m run
80 kb lunges
800m run
11:41.
Both runs were right around 3:40.
RX:
A: Reps 8, 10, 9, 10, 9, 12
Oh wow. That was hard.
30 snatches.
5 every round. Kept my runs fast (1:40 – 1:45) and tried to move quickly through the DU and CTB. Even though I tripped a couple rounds and had to do singles the last 2 rounds with the ctb. I might have been able to get six a couple times but did’t want to rush it and miss.
Then 20 BS UB. @ 130. This will be the last time I do this after a wod. I will need to do it before. It really messed me up. (Breathing, feeling weird)
Great work on the metcon. Sorry the back squats messed you up a little. I hope you bounce back quickly!
2,02,0,1,1
C2B and DU were a struggle today😡
My barbell sat there untouched, silently mocking me the whole workout 😂 I never made it to snatches! The numbers below represent how many C2Bs I got before time expired each round:
7/10/9/8/7/7
A.
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
10 Box Jump-Up & Step-Downs (24″/20″)
10 Dumbbell Push Presses (55 lbs)
4+500m+2 box jumps
Rest 5 minutes, and when the running clock reaches 20:00…
B.
Complete as many rounds and reps as possible in 15 minutes of:
30 Calories of Echo Bike
20 Wall Ball Shots (20 lbs)
4+46
12 12 10 7 8 7 I hate running