Workout of the Day
Mobility and Activation
Three sets of:
Prone PVC Pipe Pass Thru
x 10-12 reps
Lax Ball to Sub Scap x 30 seconds per side
Sotts Press x 3-5 reps
Two sets of:
Bow/Hollow Drill x 8-10 reps
Roll to Candlestick x 8 reps
A.
Take 6-8 minutes to build to a heavy muscle snatch.
And then …
Every 2 minutes, for 14 minutes, of:
Snatch Grip Push Press + Overhead Squats
Build in load over the course of the seven sets.
B.
Every minute, on the minute, for 5 minutes, complete:
Snatch x 1 rep
Suggested loading per set: 60%, 65%, 70%, 75%, 80%
Every two minutes for 10 minutes, complete:
Snatch x 1 rep
Suggested loading per set: 85%, 90%, 95%+, 101%+, 101%+
C.
Five sets for times:
Row 500 meters
6 Thrusters
12 Chest-to-Bar Pull-Ups
Rest 3 minutes
40-49:
135/95 lbs
50-54:
115/75 lbs
55+:
95/65 lbs
Chest-to-Bar Pull-Ups x 6 reps
Optional Skill and Conditioning Session
A.
Every minute on the Minute for 21 minutes
Minute 1- Muscle-Ups or Bar Muscle Ups x 3-5 unbroken reps
Minute 2- Handstand Walk x 15-20 meters
Minute 3- Weighted Alternating Pistols x 10 reps
If you don’t have muscle-ups, then choose one of the progressions we’ve been working on over the past 3 weeks.
B.
Every minute on the minute for 25 minutes @ 65% effort:
Interval 1: Farmers Carry x 40 meters (medium weight)
Interval 2: Roll to Candlestick x 8 reps
Interval 3: Strict Pronated Grip Pull-Ups x 6-8 reps
Interval 4: Chinese Plank (Face Down) x 60 seconds
Interval 5: Rowing x 60 seconds
*breathing and bloodflow work, to enhance recovery and allow for more volume accumulation
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We would like to get an idea of everyone’s training schedule for next week. How many of you have a set-up where you will be able to do one event from the Qualifiers on Thursday evening? How many of you do not have that option? Your feedback will help us with the training schedule for this week. Thanks!
Barbell work with SW. Gymnastics skills with MC, then we combined some remaining elements from the WOD to make our own.
Got my first ring dip today, then 12 more after that.
MOB done
A. up to 175
B. up to 205 missed twice felt a little tired – sucks
C. ~ 3:00 each round
Mob and act done. A. worked up to 80# on Muscle Snatch, a pr. Worked up to 90# on SGPP OHS. Also a pr. I’m finally getting over the mental hurdle that is OHS. 🙂 B. 50, 55, 60, 65, 70 then 70, 75, 80 (failed), 80, 85 (failed, but think I will have next time). 80# snatch is a pr. I love that we work on snatch so much. I can see real progress. Still new to lifts so snatch is behind. 🙂 C. Very tough transition from rowing to thrusters. 4:52, 5:05, 4:48 and then had to rush… Read more »
I will NOT be able to do one of the wods or lift on Thursday night.
Mobility/Activation – done.
A. Muscle Snatch – 55-65-75-85-90-95#(Miss) (R. Shoulder was sore today)
B. Snatch Grip Push Press +OHS: 115-125-135-145-150-155-160# (PR)
C. Snatch: 125-130-137-146-151#(miss)
D. 2:43, 2:49, 2:55, 2:58, 2:52
Optional Training:
Modified 21 Min EMOM to 16 min EMOM of:
Min 1: Freestanding HSPUʻs x 5-7 reps
Min 2: 35# Weighted Alternating Pistols x 10 reps
Then Every 30 seconds for 6 minutes:
Muscle Up x 1 rep
Great work on the PR Cheryl!
3
sets: Mobility Done Sotts (4x 45-55-65)
Roll to Candlestick x 8 reps. 1/2 the reps. gettin better tho.
A. built to 145. S
Snatch Grip Push Press + Overhead Squats…. 115,125,135F,130F, 1 minute extra needed; 130, 135 slight press depth only, then failed a 140 attempt on the squat.
B. EMOM -5 mins: Snatch
115, 125, 135, 145; 155- was 1/2 squat.
Then …
only sets 1&2 were full squat…
140,150,160,170; 180F, 175F, 175F, 175,170F, 170F.
C. 3:11,3:15,3:20,3:25, 3:19.
R.O.O.T. Ran Out Of Time no add’l work
Snatch PR by 5lbs, I know 105 isn’t that much but after having shoulder surgery last October, it just felt good to get back to square 1 🙂
… OHPP +OHS worked up to 115
5 sets
Row, thrusters unbroken, broke up C2B in 2 sets … Tough workout ! Around 4min each round
Went back in the evening and worked on bar muscle ups, HS walk and weighted pistols,. Muscle ups on rings just didn’t feel good tonight.
Congrats ont he snatch PR Gina!
150# snatch PR!
I will be able to do a WOD Thursday night, but was planning to start Friday.
Awesome job Aida!!!
M&A complete
A. Muscle snatch to 80, snatch grip pp + ohs worked up to 125, just couldn’t get the 130 up.
B. Worked up to 105 for 5 sets. Working with an oly coach, big help here.
C. 3:39/3:33/4:04/3:58/3:53. Row and thrusters fine. The volume of pull-ups we’ve been doing really took a toll on my c2b, lots of sets for just 12.
Optional:
A. Skipped the muscle up and did weighted pistols and hs walk for 7 rounds.
B. Completed
A. 185# muscle snatch. 205 snatch grip press/OHS
B. 185-220#. 5 lb PR. Still lower than my power snatch but getting there.
C. 2:48/2:53/2:48/2:50/2:55. Goal was all under 3. Got rough!
Solid work on getting that full depth on your snatch Keith!
A. Up to 200. Limiter is push press on these for me.
B. To 190. Miss 2×200.
C. 2:29, 2:44, 2:41, 2:45, 2:49. Rest ranged from 3:30 to 3:50 as tight on rower availability alongside regular class tonight.
A. worked to 150
B. struggling with my snatch since the open, able to hit 185, still away from my 1Rm 200, just not clicking lately
C. 2:57/3:03/3:07/3:17/3:15
probably do workouts friday-monday
A. Worked up to 125# Snatch, then worked to 145# Snatch Push Press + OHS. B. 85/90/95/105/115 then 125/135/failed 140/failed 140/got 140. 145 is my PR. Was not happy with how it finished. Know what I need to work on to get back to PR+. C. 3:40/4:07/3:44/3:43/3:42 Last two sets I did single C2B and seemed to move quicker than the 2nd and 3rd set doing sets of 3’s and 2’s. All Thrusters UB. Consistant 2min row each set. Didn’t have time to do additional work. *Master Schedule. Do one Thursday night after 5pm. May tackle 2 on Friday, one… Read more »
A. Worked up to 225, got 235 overhead, but failed at bottom of squat.
B. 115/125/135/145/155, then 165/175/185/195(F)/195 – matched PR.
C. 3:03/3:10/3:12/3:19/3:30 – Tough transition from rower to thrusters
Not enough time for optional 🙁
Great work on the snatch PR!
Friday – Monday
Friday – Monday
4/18 on 4/20
A. Done @4″ def
B.
WB/PU- 2:21UB
Box overs/ PU- 4:54UB
Row/KBD- 49@53# (25/24)
Mobility Done
A. ^ 95
B. ^ 85, 5# PR, could’ve done more too.
C. 4:00 @ 95 lbs, dropped to 85 lbs for rest – 3:46-3:51-3:54-3:56
Came back in the afternoon and did additional session.
Thank you!
Fantastic work Tracy!!!!
A. 95, 105
B. worked to 95. Focus on technique. I snatched Friday.
C. Row 500, 6 thrusters @ 85, 10 pull ups for 3 rounds.
Worked on pistols and did some HS holds and GHD sit-ups. Still away so made whatever I could work at Reebok CrossFit 5th Ave. They were very welcoming! 🙂
That is awesome Elissa!
A-Up to 155, Up to 195,
B-Up to 145, Up to 155
Had coach working with me on snatch technique so stayed with lower weight.
Class started at box I was visiting so proceeded to due two rounds 500m row and 15 c2b, untimed. No rhythm today in c2b?
Finished with 5 rounds 3-4 MU and 12 alternating pistols.
Flexible on Qualifier.