Fitness
A. Snatch Progressions (Pos 1,2,3)
B. 10 Min AMRAP
30 x Double-unders or 90 Singles
15 x Squats
Performance
A. 5 Min Skill AMRAP
3 x Muscle Snatch
3 x OHS
3 x Snatch Balance
3 x Hang Snatch (Pos 2)
B. Pause Snatch – 5 x 2 w/2 Min Rest
C. 10 Min AMRAP
30 x Double-unders
10 x Power Snatches @ 75lb/55lb
Sport
A. 5 Min Skill AMRAP
3 x Muscle Snatch
3 x OHS
3 x Snatch Balance
3 x Hang Snatch (Pos 2)
B. Every 30 Seconds for 4 Mins
1 + Pause Snatch + Hang Snatch (Pos 2) @ 75%-80%
C. 10 Min AMRAP
30 x Double-unders
10 x Power Snatches @ 115lb/85lb
Optional Accessory
Durability
A. Sled Pulls – 6 Sets – 60 Yards (Heal toe marching steps)
B1. Reverse Hyper – 3 x 15
B2. GHD Sit-ups – 3 x 15
B3. Banded Pull Aparts – 3 x ME
-Post results under comments
Crossfit 920 again….
Oly— 5×3 progressed to 75kg/165.
WOD 500m row followed by max effort pull-ups. AMRAP in 20min. Finished 6 full sets. 10 pull-ups per max effort using their step above green band.
Happy to be coming back to CFP.
Front squat for oly
Performance:
A: 3 @ 35#
B: 35-45-55-60-65 (failed at 2nd snatch at 65#)
C: 5+65 (60 singles and snatches @40#)
A. Done 55lbs
B. done 85
Wod with85- sort of gave up. Not feeling like working out today. One of those days…tomorrow I will be back.
Performance
A. 35, 35, 55
B. 55, 55, 75, 75, 75
C. ? + 3 (finished first round in 1 min, so maybe around 6-7 rounds???)
5 x 10 strict dips
5 x 5 strict pull-ups (only could do 3 after first two sets)
4 x 10 kipping pull-ups (thanks to jerome)
Handstand holds – if anyone ever needs help with handstands I have a few tips!
3 x 10 reverse hyper
3 x 10 ghd sit-ups
A) @35
B) @75
C) 5+60
Good workout Matt.. Liked the snatch work
Performance
5+5 Rx
Performance.
75# snatch, 10 burpees (no DUs)
6 rounds + 5ish burpees.
A. @35#
B. @75#
C. 5+4 Rx.
This was a rough one for me. It’s not even that it made me really tired. I just could not get my body to do what I wanted it to. I could not get my double under flow going to save my life. I guess that’s what I get for eating an Easter feast. Boo. Never again. Learned my lesson.
Liked the snatch practice.
A. Only did 35# but need continued work
On my form
B. ???
C. 4+ 5. Able to do DUs inbetween singles. Need more work. I felt my Easter meal jiggling the entire time. Yuck
A. 35# (I felt this helped a lot with my form!)
B. Um…Jeremy?? I believe the 6:30 class forgot to do this?
C. Rx 4 + 8.
A. 35# about 3 rounds
B. 55# x2, 75#x3
C. 4+5, 55# power snatch, 10 burpees (woud have prefered to do 90 singles)
Performance
A. 35#, 55# – worked on technique
B. 55#
C. 4+5, 55# and DUs (still getting 2-8 in a row – need PRACTICE!)
Sport:
A. @ 65#
B. @85
C. 4 +3 (10 burpees I stead of dubs). Widened my snatch grip, and it felt good.
B1. 3×15 rev hypers
B2. 3×15 GHD ‘s
B3. 3xME Banded pull aparts
Performance
A: 65 & 75
B: 75. 75, 85, 85, 85
Wod: dubs & 75# snatches
4+32dubs have been off recently, not sure why…?
Performance
A. Bar – still having trouble with OHS, wrists really hurt when I do those
B. 75#
C. 5 rounds + 2, Rx weight w/ burpees. Now to try to get more than one DU at a time…
Sport
B) 195 4/8 yeah not a good day
C)6+33..good/tough work out.
B. 145 – 160 – feeling better
C. 7 + 3 … needed after this weekend.