220# Clean for Tori
am
A. SqT Snatch; 5RM cycle; TnG reps
B. 10×2 weighted pull-ups (pronated)
C. Deadlift 7×1 every :90 seconds @85-90%
pm
A. 5 rds
7/5 muscle ups
350m row
10 burpees over the rower
5 Sqt cleans @70% of your 1RM sqT clean
rest 3:30; sustainable rounds
B. 3 x 1 min sorrenson hold
C. EMOM work of,
L-Sit Holds
Belly to Wall HS hold
Squat snatch 60 kg /132
Then PR heavy single 80kg /176 ????
Pull ups worked up to 44lbs
Deads 264lbs
Limited by leg strain and low skill:
1 – D. lift every 90 secs x7 295, 295 fail, 295 fail, 275×4
2 – Metcon: 4 assist m.u., row 350, 10 barbell burpees, Hng P. Clns @135 x 5, three rounds in about 18 minutes
1. 3:15
2. 3:10
3. 3:25
4. 3:30
5. 3:40
163# squat clean
AM:
A. Snatch 5rm
-105
B. Pull-ups 10×2
-53/63/70/80/88/96/103/114/123/128
C. DL ev. :90 @85% x7
-210
PM:
A. WOD @245
-2:45
-2:51
-2:52
-2:51
-2:39
Snatch – my left wrist is really painful today , never hurt before, I think I slept weird??? So I stayed light
Pull ups- 18/20.5/26/28.5/35/40/42.5/44/46.5/44
Deadlift- 90kg
Wod- 5mups and used 135# – 4:02/4:05/4:32/4:40/4:35
Snatch 100
Pull-ups
35/44/53/63/70/75/80/70/70/70
DL 220
Pm
Wod@245
3:25
3:20
3:10
3:05
3:21
Am:
A. 5 tng snatch: 110 (115×4,120×3)
B. Pullups
10,18,20.5,23,26,28.5,31,33.5,35,35
C. DL: 245x1x3, 250x1x3, 255×1
Had a minor melt down whole body feels like crap so I quit crossfit for like 4 hours then I came back and did the pm wod
D. No MU/140# sc
3:09, 3:11, 3:12, 3:25, 3:33
Not happy but at least I did it…
5RM snatch: 154.. single: 176
Pull ups: completed
deadlifts at 264#
Wod:
2:51
2:58
3:01
3:09
3:11.. weight used: 168#
AM:
A. Snatch 5RM: 140#
B. Pull-ups 10×2 @23#/30#
C. Deadlift E:90 @85% (supposed to be 340#, body wasn’t having it) x7: 315#
PM:
A. 5RDS @150
4:20/ 4:12/ 4:14/ 3:58/ 4:09
Squat snatch
215# x 5
225# x 4 (missed last rep)
Emom x 10
2 wtd pull ups @ 97#
= done
Deadlifts every :90 x 7
= 425, 430, 435, 440, 445, 450×2
Conditioning:
= 2:57, 2:52; 3:05, 3:08, 3:03
(Used 235#. Legs felt dead. Building back up squat stamina. MUs felt smooth and easy, squat cleans crushed me today.)
Sorenson holds
= done
Lists/HS hols later before bed
Squat Snatch
5/5 85KG 4/5 @ 90
Deadlift 7×1 @ 370lb
Weighted Pull Ups: went 53 across
Metcon Done at 215LB
Had to use my cell phone clock
All rounds done between 3:19-3:25 (screen went dark)
Tuesday 12/29/15:
A. Snatch 5RM TnG. Done as E3MOM. 170. I think i had more but moved quickly on to
B. DL Every 90 sec for 7 sets: 1 rep at 380.
C. 5 Rnds: 7 MU, row 350, 10 burpee over, 5 cleans at 185, rest 3:30:
(3:39, 4:28, 4:17, 4:08, 4:17)
Psyched with the MU -tried to trust myself and do gymnasty sets (7/5+2/5+2/5+2/4+2+1).