Tuesday, 071916


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

7 thoughts on “Tuesday, 071916”

  1. Corrin Lemieux

    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!

  2. Snatch
    90 5/5
    95 3/5 (2/5 last week)

    Deadlift
    145 kg
    + drop set

    Metcon done

    Rdl at 100

  3. William Basinger

    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

  4. mickey kilmartin

    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

  5. 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

  6. 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

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