Overhead Squats x3
5 sets @ 60%
9-15-21
Pullups
KBS (50/35#)
OHS (95/65#/50%)
Might be a little grippy and rough on the shoulders. Fantastic!
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Oly class
500m row
15 wall ball
15 KBS
15 Superman
Mob.
Group Mob
HH Clean + front Squat + Clean & Jerk
#95-115-125-135-145-155-165-175-185-195
Snatch Heaving balance
8 X 3
#45-65-85-95-115-125-135-145
Open gym work:
Squat snatch + 5 OHS with same weight
85-90-95-100-105-110 (New PR 🙂 )
Failed 115
New PR for snatch and OHS so felt pretty good today! Still getting over this dang flu!
Overhead Squats x3
5 sets @ 60%
5 sets at 55#
9-15-21
Pullups *Ring Rows
KBS (35#)
OHS (55#)
Time: 9:10
Thanks for the class Mario! First time using 55# for OHS in a WOD, felt ok!
Crossfit.com 2018.02.11
Front Squat 10-10-10-10-10
95-155-175-195-215#(PR)
Shouldve snuck in an extra set heavier than 155, but scaled up too quick, happy about the PR, it was a fight.
OG
wu & stretching
Cleans x2
125-145-165-175#
EMOM 8
1 – 3 bar MU
2 – 6 T2B
3 – 2 cleans @ 185#
Power Snatches, working on technique. Felt off / issues locking out elbows @ end. Still got 155# p.r but it didn’t feel fluent.
5×95 + 5 OHS
5×115 + 5 OHS
2×135 + 3 OHS
2×145 + 1 OHS
1×155#
Really want to focus on technique / small mechanics.
Also practised Double Unders / T2B and Muscle Ups.
Always lots to practise and always lots to learn. Thank you everyone for your help, advice and friendliness.
Overhead Squats x3
5 sets @ 60%
125#
9-15-21
Pullups
KBS (50#)
OHS (95#)
6:59 RX
Overhead Squats x3
5 sets @ 60%
125
9-15-21
Pullups broken
KBS (50#) unbroken
OHS (95#) unbroken
6:56
Some C&J practice in OG
37 Birthday Burpees – Happy Birthday Kevin!
Thanks Mario!
Thanks for the birthday burpees!
OHS x3 @ 140#
WOD Rx’d
6:06
PU – UB / 9+6 / 8+7+6
KBS – UB / UB / 15+6
OHS – UB
Open gym
Hang Squat Cleans
95×5
135×5
155×5
185×5
205×5
225×3
235×1
245×1! Previous 1rm for Clean!
Du practice: 10min EMOM
Sets of 30 taking about 25 seconds. Tripping up but not stopping.
Ring MUs: 5 singles.
Happy I came in and got to see your lo lovely faces. A couple prs didn’t hurt either.