Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Followed by…
Then…
A.
Take 20 minutes to build to today’s 1-RM Clean
B.
“2008 CrossFit Games Finale”
For time:
30 Squat Clean to Overhead (155/105 lbs)
A. 80kgs (Failed twice at 85kg)
Honestly surprised i made it to 80 tho :p
B. 9.20@50kg
Previous PR was 245 in January. Today knocked out 275 and it was buttery smooth. Next goal is 300
A: 95kg max
B: 14:58
Knee was feeling creaky yesterday and the day before, so I punted this one and did a WOD for a little girl that passed away in Jan.
8 rounds
6 clean and jerk – 105
6 HSPU
26 DU
13 box jumps
25:05.
I’ll be out for the week. Going to a family wedding. May get a couple travel wods in…. we’ll see
A. Measly 235#
B. Rx at 6:05
C. 10x400m sprints on treadmill at 5:30 pace (1.5 incline)
Doing a drive by today:
A. Up to 275#, a PR for me. https://www.instagram.com/p/B8rzYxPnoFg/?igshid=19ns2tbtczdy2
B. Rx 6mins on the dot. Done as clusters.
C. 2.25 mile run at 8:15 pace
WU + 10 min TM Run with only Nasal Breathing – 1.341 miles A. Clean – Today’s 1RM – 85#, 95, 105, 115, 120, 125, 130 (failed, failed, and failed some more) ***wasn’t my day for cleans B. 2008 Crossfit Games Finale – 14:22 RX 30 Squat Cleans to OH (155/105#) ***Done with Split Jerks for the OH…wanted to get 4 reps a min..but realized right out the gate that I was only gonna get 3 and then it quickly became 2 a min. But happy that I finished and was able to go RX. C. Power Abs 2 Rounds… Read more »
Emom 1:45
3 power clean
135-155
2 clean
185-185-205-215
1 clean
235-255-265
Missed 265
30 clean squat to over head 125lbs 4:09
A. 100 kg failed 103kg
B. 11:28 RX
A) up to 110kg failed the 115kg twice (close…)
B) Something around 06:45 to 06:50
Back to Invictus after training with local athletes for the last 7 months. Right now I need something with less volume.
A.135/155/165/175/185/195/205/210/215/220/225/230 (PR)
Partner went up to 210
B. 7:53 RX
Partner 8:51 RX
C. 3 rounds not for time
7 single arm overhead reverse lunge (right)
20″ single arm overhead hold (right)
7 single arm overhead reverse lunge (left)
20″ single arm overhead hold (left)
16kg, 20kg, 24kg KB
A: 107kg
B: RX 8:40 – felt like Chris Spealler at the games doing that workout- tough!