Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
Snatch Technique Warm-Up
Two sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
(empty barbell)
A.
Three sets of:
Tall Snatch x 3 reps
Rest as needed
Focus is on speed pulling under the bar.
B.
Take 15-20 minutes to find your 1-RM Snatch
(You may elect to do either a power or full, but please note below next to the weight lifted whether it was a full or power snatch.)
C.
“Isabel”
For time:
30 Snatches
35-49: 135/95 lbs
50-54:
115/75 lbs
55-59: 95/65 lbs
60+: 85/55 lbs
Attack this workout! Push your limits on this but make sure you don’t do an unbroken set that then sends you reeling. Break this up before you hit failure. Just don’t rest during your breaks. Be quick to get your shins back to the bar and hands back on. Enjoy – this is my most favorite CrossFit benchmark workout!
D.
Two-Three sets of:
Glute Ham Raises x 6-8 reps
Rest 60 seconds
Bat Wings x 3 reps @ 1518
Rest 60 seconds
Optional Session
(Best performed 3-4 hours between sessions)
Every minute, on the minute, for 6 minutes:
5 Supinated Grip Barbell Rows
5 Stationary Dips*
*Stationary Dips may be weighted
and then …
Four sets of:
Sandbag Squats x 15 reps
Straight into …
Sandbag Carry x Max Distance
Rest as needed
worked up to 145
Isabel @115 4.05
keep working
A. 95/95/95… felt good despite soreness in legs from yesterday
B. 95/125/145/155/160/165/170f all power
C. First time rx 5:09……rough
A. Done BB
B. 105 110F
C: 1:45
Did group WOD
So fast on Isabel!!!
A. Done with empty bar and power snatch.
B. Worked up to 170 (power snatch; 5# PR I think). Tried 180 but let it get in my head.
C. Skipped. Worked out with class:
5 Rounds
200 Meter Run
30 Double Unders
9 Hang Squat Cleans 115#
11:00
D. Done.
Congrats Mike!
Thanks Nichole!
DMA) done
A) 95
B) worked up to 220! 220 was a new pr I had one miss at 220 and that was the only one. All squat snatch
C) Isabel: 2:27 reps went 5,5,5,3,2,2,4,4
D) done
Congrats!!!
A: 115
B: 220
C: 2:20. All 5s to try something different. tried to pace this but had to burn 20s taping pinky in the middle. Last 3 sets of 5s took about 18s so really not much time to rest or hide in this one. No idea what my PR is on this either.
Good to try a different strategy during training!
DMA – done
A. 55 – 65 – 75
B. 75 – 95 – 105 -115f – 115 – 125 – 135f – 135f – 135f Had 3 very good attempts!
B2. Power snatches – 95 – 105 -115f – 115
C. 3:11 Went unbroken for 26 R’s. Felt good about this. I had planned to do sets of 5.
D. GHR – 8 R’s using red band
BW’s – 25 lb. Db’s
A. 85/85/95
B. 115/135/145/155/165m/165m/165m
C. 2:08
D. 7 and 40#
A. 75#
B. Worked up to 195# (97%) with no misses, then failed 201#. Getting close to breaking 200! Maybe next time.
C. 4:26 at 135. Did singles and tried to keep the same pace all the way.
D. Done
Optional – did the EMOM with BB rows/dips
Activation Done
A. Tall SN empty bar
B. Snatch 50 and 52.5g (WL standarts). I thought I will never do this again so it was a surprise for me. A also tried kipping Ring MU with small bands and I do not feel the pain I had before…so I was a double good surprise
C. I did changed the WOD and I did Amanda with 35kg and Kipping Ring MU with red small bands to celebrate 🙂
ACC done
Nice job Renata!!
DMA ✅
A. Tall clean at 65#
B. Up to 125#. Failed 130# a bunch of times, couldn’t stand it up which is really unusual for me. My PR is 140# but a while ago and I have hit 135# fairly recently. Quads are really sore from the WZA wods and I think I just wasn’t up for this today. So I skipped Isabel rather than be further demoralized
C. Did half of last weeks wod instead: 1000m row 10 snatches at 95# 75 DU 10 snatches 1000 m row. That was not fast either. Rest day tomorrow for sure!
Hope you get some good recovery in tonight!
Dma done
A: 40kg
B: power snatch PR @72.5kg
C: first time doing this could of gone harder at the start 3:31Rx
D: done
Overall I feel like I’m making progress really happy 🙂
Congrats Chris!
?
A. Up to 65
B. Stopped at 135
C. 3:12 Exact same time as 2 years ago. Today was a mess. Did 3,3, then singles. And oh boy they were ugly. Starfish feet and all over the place. ??♀️
D. Skipped and did the 4rds of 15 SB squats (70) plus a walk down and back in gym.
59/5’9″/160
Warm up and mobility – done
A. 65 across
B. Up to 105. 2 misses at 110. Since hitting 115 twice in June, haven’t gotten above 105. It’s like a mental block. Looks good – just not pulling myself under the bar.
C. First time with Isabel. She won. 8:29.
D. Skipped – time.
DMA✅ except no snatch warmup
A.✖️
B.✖️
C.✖️
EMOM x12
9 cal a$$ bike
Max UB hip thrusts @165lbs w/2s pause at top 9,7,8,9,9,9
D. ✅ bat wings @7.5lb DB
Reverse Hyper
Single leg 3 sets of 12-15 @25lb
Two legs 3 sets of 12-15 @50, 60lbs
Shoulder PT
Great training session!
B. Up to 60kg. Let it very light – sub 60%
C. Not sure that I’ve done Isabel before. Unable to go fast. So weak at snatch right now…
3:25
10/5/5/5/5
Why are you weak at snatch right now?
Still rehabbing shoulder. Not so much weak overhead, but unable to get my left elbow up or get the bar where it needs to be overhead – always over my forehead. Frustrating, but I realise it’s a process. Other than dips, everything else is ok.
Mobility completed
A)45#(3)
B)Very bad day of snatches. Worked up to 135# as this is just shy of 10# below my 1RM. Was early arm bending and banging the bar off my hips which was pushing the bar way out in front of me. Worked on some snatch pull and snatch high pulls in an attempt to fix. Called it quits for the morning as I mentally defeated after this. Will go back in early this afternoon to complete Isabel before coaching this evening.
Oh no Dean – any reason why?
Nichole-I wish I knew. Both bad habits that I have fought so hard to overcome both resurfaced yesterday. Hopefully I can use yesterday as a learning experience.
B. 185. Last year’s PR was 195. I’m coming for you!!
C. 3:54 yikes.
A-20kg, 30kg, 40kg
B-40kg, 50kg, 60kg, 65kg, 70kg, 72kg (fail), 72kg (fail), 72kg (fail)
C-4:25 Rx, Singles all the way had a good rythm for the first minute with 9 reps, had to break to but the clips back on, could have gone for 3:55 – 4:05 but took a larger break…
D & opt done
A. 95/105/115
B. Up to 185, post-surgery PR and matched lifetime. Got under 195, will send video.
C. 2:52rx – 1 minute PR.
D. Done
Great day on little sleep after long weekend in London!
Awesome PR’s Michael!!
Great time!
Thanks Rob!