Morning:
SpeedSnatch 1-1-1-1-1-1-1 reps
Conditioning
DT
5 rounds for time of:
12 Dead-lifts
9 Hang Power Cleans
6 Push Jerks
154#/109#
Afternoon
CFO WOD - Any regular class or b/w 1-4pmEvening:
Complete 3 rounds of:You have 2 minutes to complete the following:
Complete the cycle 5 times with 142#/99#
Power Clean
Front Squat
Push Press
Back Squat
Rack Jerk
Sprint 300 yard shuttle
*to curb and back (3rd door) x 3
Rest 2 minutes b/w rounds.
Post all results to comments.
10 comments:
I'll be in around 2:45 or 3 to do this morning's.
On my way to France this morning with my Wife Monica for vacation! We hosted a foreign exchange student several years ago and now she and her parents are going to host us for a week.
I will be back in Omaha Sat July 16th. My workouts are going to be more like Crossfit Endurance for the next week, lots of morning runs around the cities and body weight MetCons.
Keep up all the hard work!
Pingel
How awesome, have fun JP! Safe travels!!
Snatch: worked up to 99# and stayed there as I suck at these....I never once hit where I was supposed to across the front of my hips. I was always mid thigh or missed my body all together. One more thing to add to the list of what I need to work on. I'm most frustrated with these because it isn't that I don't know what/how to do it, but for some reason I'm missing the mind/body connection. Knowing and doing are two different things for me when it comes to snatch.
However, I think DT might be one of my favorite WOD's! 8:48 which is a huge PR for me. 11:15 was my old time, and that was at 104# instead of 109#. I didn't break up anything in the first round and knew that wasn't going to be my gameplan for the rest of it. After that, I broke up DL's after rep 11, cleans after 6 or 7 in the second round, then 4,4,1 rounds 3-4 and even more in round 5 which I didn't want to do. I didn't break up push jerks until rounds 4-5. Again, I didn't want to, but it happened.
Lots of PR's this morning in snatch and/or DT which is great to see!! I'm excited for you guys/gals to compete as I see how hard you all are working!!
Have fun Jon!! I'm jealous.....
Snatch was a disappointment - started out feeling strong, but couldn't catch it in a squat after 99#, and 114# kept going way out front. Stopped there before I hurt myself or learned any bad habits.
DT was, on the other hand, awesome. 7:17 - a FOUR AND A HALF MINUTE PR from my old time of 11:43. Granted, that time is over 2 years old, but still.
Congrats on your PR, Shelley! And have a great trip, JP!
LONG ASS WORKOUT...
Main Site -
Weighted Pull Ups 1-1-1-1-1
Tied My PR From Last Time..
- 95.6# At A Bodyweight of 188#
Clean - Straight Sets 3X3
- 2 Power Catches + 1 Full Catch
215# (About 80-83% 1RM)
Back Squat - 5/3/1 - Horrible.. Been at least 6 weeks since I Back Squatted :(
185X5, 205X5, 231X10 (Yikes...Was Actually Hard...)
Gymnastics Work: 3 Sets 1-2 Short
Strict Ring Dips
(Work On Hollow & Ext Rot @ Top)
9 Dips, 8 Dips, 7 Dips
Row Sprints (75 Second Clock)
- 100m (Must Break 18 Seconds OR Penalty = 1 Full Stadium Stair Sprint)
Best 17.0, Worst 17.8 Seconds
Snatch: 139
DT: 6:36
CFO: 16 & change
EVENING: last rd was only round I finished in time. Was half way up after curb turn on rd 3 on my last run & half way down to curb, last run on rd 2
Evening:
Last round was only one I finished in time also. I finished 2 down and back on round 1, 2 1/2 down and back on round 2.
Btw, my old DT time was 11:34, not 11:15 like I thought. This was back in April 2010.
Yesterday's Workout...
Press - X1 - 175#
Push Press X3 - 224#X2
Push Jerk X5 - 243X4
20-40-60 Yards & Back
1. Shuttle Sprint
2. Walking Lunges
3. Burpee Long Jumps
4. Shuttle Sprint
* Must Do Each Distance All The Way Thru Then Move To The Next
- 14:55
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