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Sara and Holly
Fitness
A. EMOM – 5 Mins
3 x Heavy Deadlifts
B. 3 Rounds AFAP
400M Run or 500M Row
30 x Russian Swings
Performance
A. EMOM – 5 Mins
3 x Heavy Deadlifts
B. 3 Rounds AFAP
800M Run or 1000M Row
5 x Heavy Snatches
Sport
Level 2
A. EMOM – 5 Mins
3 x Heavy Deadlifts
Level 1
A. Every 15 Secs for 16 Sets
1 x Deadlift @ 335lb/235lb
B. 3 Rounds AFAP
1000M Row or 800M Run
5 x Squat Snatches @ 185lb/115lb
-Post results under comments
A. Deadlifts at 115
B. wod: 3x 800 m run and 30 kb swings: 1 pood: 15:40
A.) Deadlift at 345 x 3
B.) 17 something……… Running went slowly, cleans at 155.
Level 2
A: @275
B: 16ish w/row, power snatch @ 115 (hard to keep track with analog wall clock)
A) 185 lbs DL
B) 800 meter run 45 lb KB swings x 30, 3 rounds 14:17 min
Perf.
A. 185#
B. 800m run, 75#, 14:45
Performance
A. 115# worked on form and did really well with it
B. 19:55 1000m row, 55#
Great workout, really starting to feel better about snatch at the lower weights!
A. 175#
B. 19:30 85#… slow but consistent pace. Had a few no reps so I had to do a few extra snatches which also fatigued me and slowed me down. Overall a good workout.
235lb deadlifts – could have gone heavier
14:10 – 800 M run and snatches @ 95
A. 155#, then 175# dead lift (50# PR)
B. 19:27 performance with 55 lb snatch.
Thanks for your support, Matt! I am proud to finish a performance workout. Not pretty, but working at it.
A. 135# – 30# PR!
B. Performance, 35# snatch, 17:07
Snatches are still my worst lift, but they are getting better. I’m ready to push myself and put weight on the bar the next time I do them.
A. 65, 65, 85, 105, 105. Starting to try more weight but still watching out for my lower back.
B. Performance, 17:40 @ 65lbs. Felt good and my shoulders are all recovered. Looking forward to stepping up the weight next time and working on being tighter in the shoulders and arms when the weight goes overhead.
A. 115, 115, 135, 155, 135#
B. Fitness 12:14 (white band kb…oops I only know them by color bands, not weight)
A. 210-210-215-215-215
B. row and 105# snatches
Performance
A. 185# (needed to work on getting perfect form on these)
B. 15:35 @95#. Gotta remember my running shoes on running days!
Deadlift 175 pretty comfortable. Should have gone heavier.
Wod 20-21 minutes.
Started at 115 for 4 reps but got sloppy and Jeremy reduced the weight. Felt pretty easy after that.
practiced lots of snatches afterwards and got my technique down pat.
A. Tried deadlift, but had to stop because of hurt back
B. Performance. 18:03 @65# power snatch
A. 135, 135, 135, 155, 155 — felt good
B. 16:44 800 meter run and 55# snatch. Need to get confidence that I can do more weight on a snatch — definitely my least favorite lift!
A. 175, 175, 185, 195, 205
B. 14:26- Performance @ 85lb Snatch
Snatches after deadlifting and running were tough… Really had to focus and stay tight, no room for sloppiness with this one.
A: @ 165# , should have gone higher
B: performance, 17:38 @ 85# snatches