Snatch deadlift + snatch pull: 80%x3x2 – one deadlift, one pull, x3 for 2 sets
Squat: 60%x4, 70%x4x2, 80%x4, 85%x2, 80%x4
Conditioning: MAP session – 5 min AMRAP 30 double unders, 10 wallballs – rest 5 min – 5 min AMRAP 10 KBS (50/35lbs), 3 muscle-ups – rest 5 min – 5 min AMRAP farmer’s carry around gym (50/35lbs), 10 burpees – rest 5 min – 5 min AMRAP 10 hard pulls on rower, 10 med ball cleans – all performed at 80%
Squat: 60%x4, 70%x4x2, 80%x4, 85%x2, 80%x4
Conditioning: MAP session – 5 min AMRAP 30 double unders, 10 wallballs – rest 5 min – 5 min AMRAP 10 KBS (50/35lbs), 3 muscle-ups – rest 5 min – 5 min AMRAP farmer’s carry around gym (50/35lbs), 10 burpees – rest 5 min – 5 min AMRAP 10 hard pulls on rower, 10 med ball cleans – all performed at 80%
hang power snatch: 80-90-95
ReplyDelete*I did not feel explosive at all here. boo
sn. DL + sn pull: 110
*Definitely felt fatigued
squat: 150-170-195-210(did the double here!!!)-195
*I'm pumped that I doubled 210 since last week I had to do singles here! Also, shout out to Jess for letting me use her knee sleeves here!
MAP session: 5/3/3/4+5pulls
*On the MU set, I did jumping MU 2/1/1. I got up on the other attempts of the 3, but couldn't dip out. I haven't done so much dip and MU work in a 24 hour period in all my life, so I'm giving myself some grace there :)
Let it be known I have not worked out all week...
ReplyDeleteI'm not happy about this, but I've been working crazy hours. I think I'm going to do 13.3 tonight at 8:30 - so wish me luck!
I did 13.3 last night with Crosnoe and Agent Shipley. While I'm quite pleased with how I did on the wall balls, and okay with how I did on the DU's - I'm really upset about my Muscle Ups. I had 2:30 to do Muscle Ups and only got 7 reps.
ReplyDeleteAfter I checked my score from last year I realized I got two reps less than what I got then. Really upsetting considering I'm in much better shape this year. After I put a set of 3 and 2 together pretty quickly, I just started failing...and failing...and failing...with about 1:30 left to go.
I'm gonna chalk this up to mentally not knowing my body well enough. I should've done sets of 2, and rested longer in between so I could've stayed successful for each attempt. I missed 5 attempts, which is really bad. I know MU's aren't in my wheelhouse, but I'm not awful at them. Obviously I need to get stronger, but I could've gotten 12+ on this workout if I would've been smarter.
Don't make the same mistake I did. If you have time and you know you struggle on the MU's when you're exhausted, take a little extra time to stay successful. However, if you're CGreg - just keep reppin' them out.
I'm down in Cabo for a wedding. The weekend is pretty planned out and since we're at an all inclusive place the beverages are hard to pass up, not to mention the buffet. So, I needed to get this out of the way asap. I went to the local box who was also doing the wod this morning. My judge spoke pretty good english and works for crossfit as a siminar coach. They had a nice little box with a competition area roped off for the open and were very inviting.
ReplyDeleteI had a strategy going in of 10R of 15 WB's which I was able to stick to. I had a rough start missing the first 4 of 6 reps, the ball didn't touch the wall. After that I was 100% I think my time was right around 7:30. DU's were OK. I did three rounds of 30 unb, but had trouble getting started again with several misses. Tie breaker time was 10:04. My plan was to hit 5 MU the first round and three's after every 30 sec. I was pretty cardio taxed so I went for three on all rounds. I got four in as planned, 12MU. 152 reps. Not bad for a rest day that consisted of only two hours sleep.
Now I can eat a little more adverturously. Good luck to everyone. See Ya next week.
Hang power snatch: 145, 155, 170
ReplyDeleteSnatch deadlift + snatch pull: that ain't me
Squat: 255, 300, 340, 365, didn't do the last 4@80%
Conditioning: these were surprisingly harder than I thought. Lex and I didn't do the last one.. cause WINGS!
I'm unhappy with 13.3. Repeats blow. Might have to do it Sunday since my poster presentation looks like its going to take all day Saturday.
Oh yeah - figured I'd get some lifting in this AM before the DOMS set in and I could barely walk.
ReplyDeleteHPSnatch: 140x3, 155x3, 165x3x2 (sorta, missed last rep on both sets)
Snatch Grip DL + Snatch Pull: 190x3x2
Front Squat: Didn't know what I had left in the tank after doing 150 wall balls 10 hours previously, so this is what the ole legs were able to do - 225x2, 260x2, 275x2, 285x1, 290x1
Hang PS: 90-95-105 (105 was hard and so I had to do a double, then a single for each set)
ReplyDeleteSnatch DL work: 125
Squats: 140-160-185-195 (very hard today)
Conditioning: ran out of time, so I will try to make this up ASAP.
Honestly, today I had nothing in me. Not trying to be negative at all, but was just absolutely exhausted this morning. Not a good workout for me. I am just going to try to sleep a ton tonight, so at 6am I can hit 13.3 with KTG. Good luck to everyone doing it tomorrow!