Strength
20 minutes to complete 10 climbing sets of:
High Hang Snatch + Hang Snatch + Snatch
Goal is same or heavier loads than you used on April 4.
Metcon
Three sets for max calories/reps of:
60 seconds of Bike for Calories
Rest 60 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Rowing for Calories
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24/20)
Rest 60 seconds
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Strength
3 position Snatch whatever # Shea did
Metcon
209
BBJO 12/11/11
Rest
Bike 25/30/32
PUs 13/12/13
Row 16/16/18
Snatches: 55# —> 85#
All squat snatches
Strength: 65/75/85/95/ 105 / 95 x 5.
Metcon: 153
Bike 16/13/12
Strict PU’s – some partial jump assist: 12/12/13
Row: 14/15/16
BBJ were steps on 18″ box: 10/10/11
Happy Thursday!
Snatch complex
45/45/50/50/55/55/55
Ran out of time- form was difficult today, body is fatigued
Metcon total reps 152 (post WOD math is hard…😩)
Pull-ups (seated, super strict RR) 9/12/12=33
Row 15/13/12= 40
BBJO (step up, 16″) 11/9/9=29
Bike 18/14/18=50
Snatch work
65×3
70×2
75×1
80×2
85 Hi hang & hang, failed full snatch
85 x1
Mostly power snatches but some towards end a bit lower catch. Just as low as needed to get it.
159 total
Bike 21/20/19 worst part
Strict PU 7/7/5+2f-chin not over so didn’t count. Varying grips
Row 17/17/17
BBJO 10/9/10 20″
Worked up to 55. Couldn’t get high hang on 60. Why’s high hang so hard.
Metcon-151
Row
jumping pull ups with 3 sec decent
Bike
BOBJ- 18 inch bench
Because it doesn’t allow you to create as much inertia as from the floor, forcing you to pull yourself under the bar and into your recieving position faster.. Lower the weight to 45 or 50 and practice. You’ll be crushing 60 in no time!
trength
20 minutes to complete 10 climbing sets of:
High Hang Snatch + Hang Snatch + Snatch
everything felt heavy today……only got to
Metcon
118 reps total
Three sets for max calories/reps of:
60 seconds of Bike for Calories
Rest 60 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Rowing for Calories
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs
Rest 60 seconds
Strength
75# across
METCON
Bike 19,16,19
PU 16,15,16
Row 21,20,21
BBJ 10,10,10
Total 193
3 pos snatch:
95/135/155/165/175/185/195/205
Metcon: 211 reps Rx
Snatch complex
Worked up to 155
Metcon – 225
Deadlifts 5×5
2@405 3@425
Strength: Squat snatches 55 to 85# (got the hi-hang and the full, but not the hang-weird)
Metcon: 157
Strength: worked up to 75# PR! Trying to work on my technique and catching them in the squat.
Metcon: 140
20″ burpee bench jump overs
Jumping pull-ups
Bike and row
Late 20 burp penalty
Worked in with Jess and Haley worked up to 80# and ran out of Time maybe 5-6 sets ?
All connected and squat
135
Row felt better still suck 13/14/13
Burp BJO “steps ” 11/13/13
Bike started usually by 10sec after 12/14/12
Strict pull ups 8/6/6
Snatch complex: worked up to 50# worked on technique bc my squat snatch needs work
Three sets for max calories/reps of: 141
Bike for Calories: 15/14/13
Strict Pull-Ups: small blue band 13/10/10
Rowing for Calories 13/11/11
Burpee Box Jump-Overs 20″: 11/10/10
#45/65/75/85/95/105/115/115
191 reps
Strength: worked up to #70 PR! for hang and snatch. High Hang at 55#
154 reps
Power Cleans
63/83/93/93
Wod
179
Ring rows
Burpee box jump up & overs
Metcon:
Total score: 175
Bike: 20/17/21
Strict pull ups: 12/8/8
Row: 24/17/17
Box jump-overs: 10/11/10
[…] 20 minutes to complete 10 sets of: High Hang Snatch + Hang Snatch + Snatch Compare to April 21, 2016 […]
[…] Three sets for max calories/reps of: 60 seconds of Bike for Calories Rest 60 seconds 60 seconds of Strict Pull-Ups Rest 60 seconds 60 seconds of Rowing for Calories Rest 60 seconds 60 seconds of Burpee Box Jump-Overs (24/20) Rest 60 seconds Compare to April 21, 2016 […]