Just a reminder our updated holiday schedule for Monday: 5:30PM and 7PM Regular Classes Only. 6:15PM On Ramp and Free Intro are On. No 6:15 Regular or Noon Classes.
Warm up with 10 x 1 Snatch, increase weight and work on your technique.
WOD
4 rounds-NOT FOR TIME
Run 800M
10 Power Snatch-(increase the weight each round, so start with a manageable weight)
-Again, this wod is not for time, take your time on the snatch and really focus on technique. Post weights to comments.
25 min cut off
Can’t make it to class today but yesterday I did another 2 x 2 miles on my hilly (250 ft gain/loss) out-and-back course.
1st 2 miles at 70% – 13:15
rest 1 min
2 miles @ 90% – 10:45
http://ridewithgps.com/routes/865276
hills are nothing for this 230 lb-er!
Only 5×1 snatch today (percentage pulls, 77%–>87% of 1RM): 105#, 105, 110, 115, 120. All successful pulls. Working on remembering to use my elbows on the final pull and sticking the landing like I mean it. Gonna start working off the high blocks soon…
@ Nansemond Crossfit
BS: 5-5-5 @ 155
8rnds
5 Body Weight DL (scaled to 115)
50 Yard Empty Sled Run
10:31
Power Snatch – worked up to 141# (PR)
WOD – around 20 min, speed bump runs, 89# PS
Power Snatch: worked up to 95# (probably looking at a big new PR next time)
WOD: 800m row @ 95lbs. ouch, took me a while (~35min), need to get back on the paleo
@CF Estero, open gym; stayed light for shoulder…
PS: worked up to 55#
WOD: 20#, 25#, 35#, 45#