CLASS STRENGTH and WOD
Strength
KB Snatch
WOD
21-15-9
Deadlifts (225/155)
HSPU
400 M Run
COMP WOD
For 14 Minutes....
First 30 Seconds
1 Clean
1 Hang Squat Clean
1 Front Squat
1 Thruster
Hold in rack position until 30 seconds is up
Second 30 Seconds
Rest
KB snatch: up to the blue KB (44#?) Gotta get the swing and pull down...
ReplyDeleteWOD: 12:18 w/ 155# DL and 20# DB shoulder press (need to work more on HSPU...)
Comp WOD: 85#. That wasn't fun ha.
CLASS STRENGTH and WOD
ReplyDeleteStrength
KB Snatch
--5RM with 40 kilos (2 1/2 pood or 88 lbs) with both arms, then only got 3 reps with 48 kilos (2 3/4 pood or 97 lbs)
WOD
21-15-9
Deadlifts (225#)
HSPU
-- My right calf was hurting me (just a little strain) so I just did "Diane" - 3:03 (50 sec PR)
COMP WOD
For 14 Minutes....
First 30 Seconds
1 Clean
1 Hang Squat Clean
1 Front Squat
1 Thruster
Hold in rack position until 30 seconds is up
Second 30 Seconds
Rest
-- I used 165#. Loved the front rack holds. Those were special.
CLASS STRENGTH and WOD
ReplyDeleteStrength
KB Snatch - 1.5 PD 5RM each arm; got 3 on R, 2 on L with 1.75 PD
WOD
21-15-9
Deadlifts
HSPU
400 M Run
10:02 with 225# DL and non-deficit HSPU
COMP WOD
For 14 Minutes....
First 30 Seconds
1 Clean
1 Hang Squat Clean
1 Front Squat
1 Thruster
Hold in rack position until 30 seconds is up
Second 30 Seconds
Rest
completed with a couple of warm up rounds at 95#, did most with 105#, and threw in a few at 115# at the end -- oof
CLASS STRENGTH and WOD
ReplyDeleteStrength
KB Snatch - 1.75 pood (63 lbs) 5RM R/L (felt good!); got 2 pood over my head a few times, but I didn't want to end anyone's training prematurely by throwing an awkward 72 lb ball at them.
WOD: 11:40 with 155# DL; HSPU
21-15-9
Deadlifts
HSPU
400 M Run
COMP WOD: 115# (in hindsight I should/could have used more); this is my favorite thing in all of CrossFit. Seriously.
For 14 Minutes....
First 30 Seconds
1 Clean
1 Hang Squat Clean
1 Front Squat
1 Thruster
Hold in rack position until 30 seconds is up
Second 30 Seconds
Rest