Warm-Up.
Thoracic Rotation PAILs & RAILs
Hip Opener w/ Glute Activation
Burgener Warm-Up w/ PVC
Followed by…
Three Sets:
Snatch Balance + 3 Overhead Squats
Then…
A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch from Mid-Patella + Snatch
(pause 2 seconds at mid-patella, then snatch, drop, reset and snatch from the floor)
B.
Ten rounds for time of:
12 Kettlebell Swings (24/16 kg)
9 Push-Ups
6 Toes to Bar
A: go to 45 kgs (full squat)
B: 16:20 min @ KB 16 kgs
A.) up to 120. Last set was just one snatch from the floor, not the pause.
B.) 13:21 RX. T2B strict
A. Complex up to 125. Failed hang snatch at 135
B. Mostly done Rx. I used a 60 lb Kb for the swings.
13:01
This was a fun one today.
Luke & Anika
“Dissecting Kelly” from Saturday:
30 minute amrap
Run 400 meters
30 box jumps 24”/20”
30 wall balls 20#/14#
Partners trade off movements
7 rounds at 29:20
Well done guys!
Fitness
53# kb pair for the rdl for the first 2 rounds, 70# kb pair for the second two rounds. Same weight for the rows
12:14 with 70# Russian swings
The misses got 20ish min with 35# American swings
Snatch Balance + 3 Overhead Squats (from hang power) at 95/115/135.
A.
135/145/155/165/175 (failed 2nd snatch)/175/185/205 (fail, no gas left)
B.
No 24 kg kettlebell, substituted 32 kg russian swings
19:06; Kept a conversational pace and didn’t want to burn out anywhere. Went SLOW and steady.
7/13 partner wod Dissecting Kelly
30:00 am rap
6 rounds
Partners ran together
Hi,
Warm-up
A:
35/40/45/50/50/55/60/65 kg
extra-set @70 kg(failed)
B: 15:25
Stretching
Bye
Fitness track:
WU: completed (power couple mobility!) with 16kg kettlebell
Then…
A: used 70# sandbag and 16kg kettlebell
B: 10:53 with 24kg kettlebell and modified to hanging knee raises while I’m working on my shoulder in PT
Really proud of the effort today. Left a gnarly sweat angel behind!
A. Stamina squats
12min EMOM #230
Odd-3 front squats
Even-6 back squats
B. 10 rounds:
12 American KBS #53
9 push ups
6 T26
10:07
Doing A at 230…wow! I struggled with mine at 192.
Well I did them at 225 last time, instead of 215. Had a buddy come by the garage and claimed it was too easy so I bumped it up. He didn’t finish haha. Definitely made today’s % feel more manageable.
Nice! Suspect they’ll end up at a pretty high % over the next 9 or so weeks left
Mix and match of Fitness/Performance
A. Every 2 minutes for 16 minutes (4 sets)
A1. Split Leg Romanian Deadlift 4111: w/ 2p KBs 8 reps each leg
A2. Single Arm DB Row 2111: w/ 65# DB 8 reps each arm
B. 10 RFT of: 12 – 1.5p KB Hybrid Swings | 9 Push-ups | 6 – GHD Sit-ups
9:45 (UB)
…. perfect welcome back WOD.
Complexe snath y’a 155lbs
WOD on 10:57…. i fallen m’y grip a-t-il 7th round ?
A. Worked up to 125, stayed lighter and focused on technique
B. 13:26 as rx’d
This is classic CrossFit at its best! A triplet that allows you to just keep moving and challenges you to go unbroken!
Good work Ryan. We were right with each other all the way around.
Snatch Balance-115/135/155
A. Snatch complex-115/125/135/145/155/160
B. 11:43RX
A. Up to 4sets at 155#
B. Rx 10:51, holding on to the bar during TTB was the challenge.
X-over symmetry and banded hip strengthening
bet it was super grippy! Great pace. Any sweat management solutions you’ve come across after your troubles with the bar? UK humidity is nowhere near yours i know..
I have to wear gloves if I’m doing T2B or non-strict pull-ups. Later in the WOD I was chalking the gloves heavily too, hands are still a little chewed up. When you look like you jumped in a swimming pool with all your clothes on after a workout there just isn’t much that can be done??♂️
Haha i get the t shirt swimming pool bit regardless of temperature it seems, chalking gloves is next level!
Good call on the gloves for this one.
Good morning everybody…
A. up to 125# in 5 sets, then shut it down. this is the best snatching I have done yet. felt relatively light and fast.
B. 14:00 RX; used 60# American swings and strict t2b. round times:
:59
1:08
1:14
1:18
1:29
1:23
1:44
1:45
1:37
1:23
It’s always great when your Oly lifts feel light! Awesome!
Did the MASTERS PROGRAM for a while and will do the PERFORMANCE PROGRAM for now.
A. 20/30/40/50/60/70/80/85 kg
Added some BS:
(75 kg x 5) x5
B. 12:54 (One round every min until 5, then broke apart.)
Welcome to Performance. Great work today.
Welcome!
Are you typically looking to add more volume? We are squatting in a couple of days and also have Bulgarian Split Squats coming up later in the week…
A. Stamina squats Emom 12 at 66% 3rm back squat = 87.5kg. Up 3%/4kg from last week Odd 3 front squats Even 6 back squats B. AMRAP 14: 15 Thrusters (95/65) 30 Double-Unders 15 CTB Pull-Ups 30 Double-Unders 4+7 thrusters, round times 3.00, 3.32, 3.48, 3.24. Broke thrusters 8+7 each time. CTB still as singles, need to get butterfly sorted before the open. Couple of trips in the dubs. Thrusters felt surprisingly strong considering the A before it, excited to do some fresh. C. 4 unbroken sets, build to a heavy 3-3-2-2-1-1 db power clean and push press After each… Read more »