Skill Work:
Snatch
Spend the first 10 minutes working on either power or squat snatch.
WOD
10-9-8-7-6-5-4-3-2-1
- Ring dips
- Deadlift (M-225 W-155)
- Chest-to-bar Pull-ups
-15 minute cut-off. Post time or rounds completed.
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Snatch on Monday: worked up to 55 kg x 3
snatch work today –high hang snatch 3RM: 120#
Another WOD with Crossfit Farmland:
5 RM deadlift = 215 (wow sore butt from yesterday’s lunges)
3x max strict pullups = 6,5,6
WOD: on the minute for 12 minutes, 2 power snatch and 4 burpees
65#, light as they stressed no pressing out allowed. I actually got in some decent snatches!
completed rds 10-6, 147lbs, 1/2 pu’s/1/2 rr’s, dips were a combo of dips, negatives, and red band dips
13:47 Rx. Pullups were sketchy
WOD: 9:03 (red band dips, 111#, ringrows)
WOD:13:30 (rbDips,111#DL,bbPU)
Feel awesome! Inspired by Superfit Games this weekend)
WOD- 11:26 redband dips, pu’s, @ 115#
WOD: Finished rounds 10-3 and dips in round 2. (135, negatives and toes on ground for ring dips)
No snatch work today.
10-4+3 ring dips RX
Wow, that was a lot worse than I was expecting!
snatch to 170#, wod: 10:16 rx (also did 70 c2b yesterday, so grip was kinda messed up)
WOD: 13:00 rx
thanks everyone in the 5:30 class for being willing to work around the big class size today! you guys were awesome!
155 kinda sporadic power snatch, 8:21rx
Snatch: worked on progressions w/ PVC pipe. Thanks Kyle!
WOD: 15:13 (strict narrow pushups for ring dips, 133#, BBPUs)
Might have been able to get under 15 min, but I did an extra set of 10 push ups and deadlifts before I realized I had nowhere to do pull-ups. Found a spot, rested about 2 min, then started from the beginning. Thanks to Chris and Scott for your help/encouragement!
12:34 (pushups for dips)
14:56 (pushups, 111#, RR) – PUs got a little ugly, but is my first time not going to knees, yay
Rounds 10-4 (red band dips,rest Rx)
Power Snatch: 137 or 155#. Can’t remember. Then some high pulls at 188#.
WOD: 12:14@185#
Snatch: worked up to 111# (pr)
WOD: 15:41 (red band dips, rest rx)
niiiice!
finished from round 10 to 3 ring dips. Rx, but DL @ 161# because I can’t add…
meaning 10-4 plus 3 ring dips
Snatch drills at 45# (ankle pretty sore from PP yesterday)
WOD: 15:39 Rx-ish (missed the bar on a few C2Bs and ring dip lock out got ugly in last rounds)
10-6, 5 dips, 5 DL, 1 c2bpu (most dips with band, DL @133#)
Snatch Drills with bar
14:09 RX strict pullups (which sucked)
WOD: got through rounds 10-2 🙁 (RB ring dips, 135#, BB PUs)
WOD: 15:48 @155 (not a lot of chest to bar)
Snatch work up to 89#… For some reason I couldn’t get this AT ALL last week, but this time it felt easy (power snatch)
WOD: DNF 🙁 139 reps in 15:00 (True Push Ups, 198#, Regular Pull Ups)
yay on the snatch!
Snatch: worked to 135#, worked on catching in a full squat
WOD: 14:50 @ Red band dips, 135# DLs, C2B…getting back slow after the weekend
WOD: rds 10-2 @rx, true pull-ups
Snatch: messed around with full Snatch form at 95#
WOD: 16:30, subbed 135# PC’s for DL.
OUCH….
WOD: 12:54
12:17 rx