Strength
Work Up to a 1 Rep Max Shoulder Press
WOD
9-7-5 of
- Muscle Ups
- Full Snatch (135# / 95#)
If necessary, scale to:
- 15-10-5 Ring Rows or Pullups
- 15-10-5 Ring Dips
- 15-10-5 Power Snatch
** Please note squat depth if not receiving in full squat **
Charlottesville's most experienced functional fitness and weightlifting center.
SP: 185#
WOD: 12:20 – rx, rx, 3mu/9pu/9 ring dips/rx snatch
*Muscle ups got me again!
sp: 150
wod: 7:45 rx (pr + 24sec)
Nice man, that one is brutal for us little people!
In the LaGuardia airport hotel gym.
10x15x10 dumbbell deadlift, bench, back squat for 4 rounds, then max reps, got 45, 34, and 35 of each w/2 50# DBs
Then 7 min AMRAP
DB power clean x 5 100#
rope pull ups x 5
hanstand push up x 5
6 +5 power cleans
BEAST!
sp 145. failed at 160 twice
8:17 @ 95
SP: 145 -165 fail….this made me feel shame.
WOD: 9:24 95#. Snatch catches varied in height. Any snatch I caught too high I went ahead and completed the overhead squat regardless if I went cross eyed and clanged the bar off of my dome. All MUs Rx for the first time ever.
Nice work and nice pic!
Thanks, I am looking pretty good in this shot.
7:15 (15-10-5 small purple band RDs, PS @ 95#)
PS @ 117# for the first round of 15, but then had to scale back due to sharp pain in my shoulder. blew through the rest of it at 95#, 2min better than last time.
14:34 Rx. PR never been able to do this one before.
nice job dude! muscle ups are looking better and better
SP: 80, 85(f)
WOD: 10:54 (18-14-10 RBPU/RBRD; 55# PS to OHS)
SP: 74
WOD: 13:33 (18-14-10 RRs/RBRDs, 52# full snatch)
SP = 150# – established a PR
WOD = 06:09 — 115# PS – Scaled MU’s to; pull ups to failure, followed by RR to failure, then ring dip holds to failure….. I’m all about total failure!
SP: 136 (pr)
WOD: 7:27- sub jumping mu (rings 2 inches above head), 133 lb power snatch
SP: 120#
WOD: 11:18, 18-14-10 PU/Red band Ring rows + 95# full snatches
SP: 94
WOD: 7:45….18-14-10 pull ups and box dips (lack of rings), 95# power snatches
SP: 99, PR
WOD: 6:00 with all kinds of cheating, I mean, scaling.
But at least I felt like one or two of the snatches were a little closer to actual snatch form than usual!
SP: 135#
WOD: 10:47 Rx’d
SP: 45/55# – need to work on form.
WOD: 18-14-10 pull ups and box dip (55# power snatch / pb pull ups / rb ring dips)
Struggling a little with the Bikram Crossfit this summer.
forgot, WOD: 8:49
SP 89# (one less # than last week….bummer)
WOD: 8:42, scale 15-10-5 green band pull ups/blue band ring dips for MU
power snatch to OHS—this really is helping my mental block with full snatch. Thanks Alex!