Strength
- Mid-hang power snatch – 65% 2-2-2-2-2 (1 minute rest between rounds)
- Snatch balance – heavy single for day; 90% of that x 1; 80% x 2 x 2 or Overhead Squat (if you don’t have close to a bodyweight overhead squat) 80% 3-3-3-3
Extra Credit WOD
3 Rounds
- 30 Air Squats
- 20 Pushups
- 10 Chest to Bar Pullups
(Sunday afternoon) “The Professor Steve 60th Birthday WOD”
with a partner (my partner and I split up everything evenly)…
60 deadlifts (190#/150#) not for time,
[we did this in sets of 15]
rest a bit then…
6 rounds (total, my partner and I just did 3 rounds at the same time since both people could work at the same time) for time of:
10 clapping push-ups
10 jumping air squats
10 C2B pull-ups
(4:40 RX, I finished 2 pull-ups after she did)
rest a bit then… split up the entire group in teams of 5 partners and have a leap frog relay race. Each partner team must complete 60 total leaps. Same girl was my partner and our team won and we were (naturally) the fastest pair (yeahhhhhh).
me again… Monday morning WOD at Crossfit Works (Tucson)
Front Squat 5×3: 145# x5
WOD —
21 Pull-ups
42 double-unders
15 PUs
30 DUs
9 PUs
18 DUs
6:51 rx (arms smoked from yesterday’s C2B PUs and had issues with the 2nd round of DUs)
HPS: 109lbs., 50KG, 50, 121lbs., 126 (1)
Snatch Balance: Worked up to 70 KG then 139lbs.x1, 125x2x2
WOD: 7:00 Rx’d
Neighborhood mini-fitness center:
Rowed 3K (not a sprint)
First 2K pace between 2:18-2:22
Last 1K pace between 2:08-2:14
Even though I took it easy, I still should have gone out harder at the beginning.
HPS: 55,55,55,60,60
snatch balance: 45(2),50(2),55(1)
OHS: 60,65,65,65
WOD: 6:09 rx’d … still trying to be inconspicuous and casual, totally not doing a WOD over here, never mind little ‘ol me, huff puff grunt …
oh, that actually wasn’t rx’d, did regular pullups not chest to bar. my bad.
PS: 50#
SB: 50#
WOD: 4:31 (15 reps pushups, ring rows)
PS: 67 x 2, 72 x 3
OHS: 67, 55 x 3
Slightly injured lower back over the weekend so skipped out on the snatch workout.
Extra Credit WOD done at home: 3:59 rx
PS: 67×2, 72×2, 77
OHS: 67×4
WOD: 4:01 Rx
mid-hang power snatch: 89, 99, 111
snatch balance: 121, 111, 99
HPS: 67×2, 77×3
SB: 87, 77, 77
WOD: 9:05 (not all of my pull-ups were C2B)
Snatch Work @ Home (in slippers ;-))
HPS: 90
OHS: 80
WOD: 7:16 (regular pull-ups)
HPS: 45#
SB: skillwork at 35#
WOD: 4:38 (15 rep regular pushups, ringrows)
3:30 RX
89lbs hps.
3×5 bs @ 204
Wod. 3:39rx
Mainsite “DT” with shitty weights in parents basement
85# (?) for all
Five rounds:
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps
9:20
Monday 12/27
nice time!
Niiice! The fastest girls’ time here was only 14:04 … well I haven’t tried it yet 😉 Well done, lady!
5:05 with ring pushups