Come in for some Oly lifting practice with Amanda today.
Clean Deadlift to the knees with two-second pause + Clean + Front Squat
(1+1+1)x2 x 4 sets @ 60-70%
21-15-9 reps for time of:
Hang Power Clean (135/95#/60#%)
Ring Dips (strict)
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WU + Xover Sym x2 (Low)
Power Snatch 5-5-5-5-5
65-85-95-115-115#
(worked on technique a bit, felt good)
Row 1000m (slow)
Crossfit.com 2018.01.10
AMRAP 10 mins
5 Power Snatch 95/65# >> scaled 75#
10 OH Barbell Lunge 95/65# >> scaled 75#
1 Rope Climb 15′
= 4 rounds + 4 Lunges
Home Ca$hout: – 4 rounds NFT
10 DB Press 30# (5L,5R)
10 Glute Bridges (5L,5R)
OG
Bergener wu
Snatch bb wu x3:
Snatch DL
Muscle snatch
Hang power snatch
Snatch push press
3 Power snatch @ 85#
1 Power + 1 full @ 85#
Snatch singles:
115-125-135-145-155(x)-155#
Made a knowingly stupid jump to 165# and only pulled it lol
Cashout:
3×3 strict dips followed by 5 ring muscle ups…which is a PR, I generally only get 1 in a day with many fails.
Open gym
Incline dumbell press x 10
30/40/50
Rowed and worked on hspu
10am class
Strength complex
135/155/185/185/185
Wod rx’d
3:29
Thanks for the class Amanda!!
Open gym
Rowed 5018 M
Worked on Burpee transitioning , foot placement after the jump and hand placement
Class
(1+1+1)x2 x 4 sets @ 60-70%
65/95/115/115/115 weight felt good and working on a better front rack
21-15-9 reps for time of:
Hang Power Clean (135#)
Box dips
Time 4:39
Thanks Amanda !
Fun morning at the gym. Thanks for all your help Shane, and for coming in early with me so I could/would wod.
WOD with 75#: got to 4 HPC’s at the cap… was alone at the gym so I just picked away at the rest of the ring dips for the next couple minutes. Happy to have a wod with dips so I can work on them. They’re coming back slowly.
Nice work, and anytime!!
Clean Deadlift to the knees with two-second pause + Clean + Front Squat
(1+1+1)x2 x 4 sets @ 60-70%
Did all 4 sets at 65# … kept light for knees on FS.
21-15-9 reps for time of:
Hang Power Clean (65#)
Paralettes
Time: 3:52
Thanks for the class Amanda! Struggling with my wrist again and knees lately, was happy to get in.
(1+1+1)x2 x 4 sets @ 60-70%
95/135/135/145
21-15-9 reps for time of:
Hang Power Clean (135#)
Strict ring dips
Time 6:55 ish.
Thanks for the push Amanda and Shane!
6:48 I believe 🙂
Good job!!
OG
T-spine mob
~ 4km row team 6
100 wallballs @20#
50 in sets of 10 between rowing
5 min emotm
10 wallballs averaging 18-22s