70mph winds and sub freezing temps are nothing when you have your Chase Smith shirt on
Competition
am:
A. Front SqT – climb to heavy single in 12 minutes ; volume is key
B. emom x 5 x (muscle ups), low volume here, just cycle time / timing as focus
C. Ski erg intervals @70-80%
200-300m splits. 5-6 of them rest 1-1.5 / 1
*those who don’t have do some row recovery intervals but at different angle than normal. <plates under year or front
pm:
A. Snatch; to heavy single for the day; force NOTHING, but ascending accordingly
B. 4 rds @70-80% ***stay here!!!!
Row 300m
30 UB double Unders
10 DB / Kb Sqt cleans 55/35 (ish)
30’ lunge with kb. Front rack position
12 t2b
30 DU
10 power snatch tnG 95/63
Row 300m
Rest 5 min between rds
B. RECOVERY RECOVERY RECOVERY
***take care of your body for as long as you have today
Performance:
A. Snatch
B. Emom – muscle ups
C. Wod from PM
Warmup: 15 min cap
5 min bike:
1 min @200w/100-150
1 min @400w/300
+
2 mins of constant dynamic movement:
@30 foot increments
Ex. High knees, butt kicks, lunges, bear crawl, shuffle, etc.
+
3 rounds: w/ progressions
10 back ext.
10 push-ups/ 2nd CG push-ups/ 3rd ring dips
10 ring rows/ 2nd 8 pull-ups /3rd 6 MUs w/no dip
10 air squats w/pause/ 2nd air squats w/bounce/ 3rd jumping squats
5 GHD sit-ups
AM:
A. Fronts squats: heavy single 12 min clock
( warmed up to 60-70% then started 12 minute clock)
-182
(Started at 120, then 10k jumps)
B. MUs EMOM x5
-6
C. Ski erg intervals
300 x5 w/1 min rest
(1:45 pace)
PM:
Warm up: same as chase
Am:
A. Front Sqt- 110kg/242# (8# PR!)
B. EMOM 5- 4 MU on each minute
C. Ski erg intervals- 200m x 5 (about :50 seconds each) minute rest
A) snatch 195,205,215,220,225,230 stopped no misses
B) front squat 265,295,305,325,345,365 (pr for no knee wraps)
Metcon- 6:00,6:15,6:20
Rows done
Snatch 225
Fs 325 went for 350 no go
Metcon didn’t even track times but took a while
Mu Emotm 5- 5mu per min
Snatch
60/70/80/90/95/100/105
Front squat up to 295
Muscle ups 5 emom
Metcon
5:41
5:45
5:43
5:36