[youtube=http://www.youtube.com/watch?v=P_XUYqkOKx4]
Strength
Power Snatch + Hang Snatch + Snatch; 4 sets; rest 2 min btwn sets
Split Squat @ 30X2; 3-3-3-3-3 per leg; rest 1 min btwn sets
Optional Post-Class Skill Work
For 5 quality rounds, not for time:
- Ring V-Out x 5
- RTO L-sit Hold x 10 sec
Notes
- The Ring V-Out can be scaled to a V-up on the ground.
- The (Rings Turned Out) L-sit Hold can be scaled to boxes or parallettes.
Quick one before heading out into the thunderstorms:
3 RFT
10 DB thrusters 100#
20 DB lunges 100#
10 deadhang pull ups
7:46
Snatches: 89, 99×2, 111. Need to improve mobility to catch heavier weights in a squat.
SS: 45# kbs x 3, 53 x 2.
WOD: Ring V-Out ok, though probably not full rotation. Obtuse angle L sits.
155×3, 165 (missed the hang, but got the other 2)
133#
52# kbs
Snatch: 57×2, 62×2
Split Squat: 35# KBs
WOD: No RTO on L-sits, V-outs were probably a bit suspect
at crossfit midlo
8x400m w 90sec rests, in the pouring rain and mud and a whole mess of people, it was awesome
21:31 total time, 1:22 avg. I think their 400 is shorter than ours though.
SC – 145,150,155,160
45KB SS
Snatch: 95
SS: 25
WOD V outs and crappy L sits
snatch: 65
SS: 25# DB
WOD: awkward v-outs and L-sits which looked like square roots by the end (but unbroken)
Mine looked like square root sits as well. I will call them that until they actually look like “L’s”
Snatch: 77, 77, 82, 82 (working on dropping under, instead of ridding it down)
SS: 35
WOD: v-outs and regular l-sits
Snatch: up to 85# happily
Split squat @25# db
Snatch: 89#
Split Squat: 35# KBs on R, 25# on L, 12″ box
WOD: V-Outs and RTO tuck/one leg holds
Snatch: 37, 42, 47, 52# (technique work but it felt good to lift)
SS: 20# KB in each hand
Clean Pulls: 4×3 – 101#