Tasia , all checked in
All:
A. Snatch from high hang – 5RM + 1-2×5@90%
B. Snatch deadlift 10RM 1×10@90% from 1″ deficit **only the drop set is from the deficit
C. RDL 3×10 *starting at where you ended last week
D. Bodyweight pullups 5 X (-2) ; rest 2:00 between
E. EMOM X 14
Odd: 15 / 12 cal row
Even: 9 cal bike + 9 KB swings 70/53
*this is building on last week
F. 5 rds at 70% speed throughout.
*unbroken sets, but smooth throughout
3 strict muscle ups
:10 belly to wall HS hold
10 GHD back extensions
12-14 DB alt hammer curls
10-12 DB oh Tricep ext
I guess I waited long enough
Just started CrossFit again lol since Regionals ????
EMOM sucked. But did it
5 rounds. All unbroken except round 4/5
She’s back!
Yaaaaaasss!
Snatch
90 5/5
95 3/5 (2/5 last week)
Deadlift
145 kg
+ drop set
Metcon done
Rdl at 100
A) skipped (shoulder)
B) 225# + drop
C) 3×10 @205#
D 5×8 (hanging hurts a bit)
E) no bike subbed burpees. done
F) done
Hang power snatch from hip 155
205 snatch grip RDL 3×10
245 RDL 3×10
Pullups done 16 across
Metcon done burpees no bike
Accessory work done
Hit 3rm bench press with JP for fun and got 300# think that’s a PR
A. 5RM High Hang Snatch 140×3
(Would have been 4lbs more then last week)
B. 10RM SG Deadlift – 205lbs
(5lbs more then last week)
C. Metcon – completed every round in time frame
12 cal row
7 cal bike
9 KB swings (last two rounds were only 8 KB swings)
D. Pulls ups – 8 across
A. 5 rep high hang snatch-
125# x 5
136# x 4
136# x 5 (tried again)
140# x 2
1 Drop set at 120#
B. Snatch grip DL-
198# x 10
Then just jumped and went for it..
217# x 10
1 drop set at 195#
Super set these next 2 due to time restraints and missed RDL’s last week-
C1. Pull ups- 14/10/8/8/8
C2. RDL sets of 10- 85/105/115/125#
D. EMOM done
E. 5 rounds of accessory work done minus hammer curls..25 # plate for tricep extensions