Hang power clean + power jerk: 60%x3+3, 65%x3+3, 70%x3+3 (do one HPC then one PJ...)
Squat: 60%x3, 70%x3, 80%x3x2, 85%x2x2
Conditioning: EMOM 10 min – evens do 3 weighted pull-ups (no kip, band if needed) + 25 unbroken DU, odds do 10 total front rack lunges (135/95lbs)
3+ hours later if possible…
Conditioning: 21-15-9 sandbag clean (heavy as possible), ring dips
*EDIT: sandbag clean is just from the ground to shoulder, no need for full squat!
Squat: 60%x3, 70%x3, 80%x3x2, 85%x2x2
Conditioning: EMOM 10 min – evens do 3 weighted pull-ups (no kip, band if needed) + 25 unbroken DU, odds do 10 total front rack lunges (135/95lbs)
3+ hours later if possible…
Conditioning: 21-15-9 sandbag clean (heavy as possible), ring dips
*EDIT: sandbag clean is just from the ground to shoulder, no need for full squat!
I've never felt slower than I did today, but one great thing about CrossFit is that I've learned to listen to my body. This was my body's way of waking up and preparing for the week. I still got all of the work done, just not as "quick" as I thought it should have been. Nevertheless, it's done and I'm thankful that I worked out. Just like I always am...after I leave :)
ReplyDeletesnatch: 80-95-110-115-110
*115 felt the BEST it ever has. Slowing my first pull down helps so much!
hangc&j: 100-110-115
*all hang cleans were power, as were the jerks.
squat: 155-170-195-210
*Holy cow, 210 was hard today. May or may not have even thought about quitting...but I did not :)
EMOM: no added weight, just strict pull ups, which felt really good. My butt is burning now.
Will do conditioning set later. Maybe not today, but I will do it because I need the dip work. If I don't get to the entire set, I pinky swear I'll skill dips! Promise promise!
snatch: 95-105-115-125-115 (no misses, so that felt good)
ReplyDeleteHang CJ: 110-120-130
Squat: 140-160-180-200
EMOM: pullups were at 20#...that was a good little EMOM. My butt was not so happy on those lunges :).
Conditioning #2 will have to be made up either tomorrow morning or Thursday morning...sorry, trying my best to get everything fit in with my schedule.
Snatch: 80, 95, 110 (Missed a bunch), 115 (Missed a bunch), 110 (Missed a lot)...Mornings for ya.
ReplyDeleteHPC +PJ: 105, 115, 125 (Felt easy)
Squat: 135, 150, 170, 180 (Doubles felt hard today compared to Sat)
EMOM: Crushed it. Weighted Pull-Ups = 5 lbs all UB Du's first try.
Lunges were hard but better than expected. My butt is already on fire though.
MC: 9:30 Did the awful sandbag that all the sand goes on one side (leather case), definitely much harder than the other bags. Dips were mostly singles, but I'm trying.
Snatch: 145, 170, 190, 205, 190 (missed 190 a few times, one was due to a fart)
ReplyDeleteHang power clean + power jerk: 190, 205, 220
Squat: 250, 290, 335, 355
EMOM Conditioning: Used a 1.5pood KB. All dubs unbroken
21-15-9 Conditioning: Used the cammo bag. Finished in ~6:30 (I was a little delirious after)
Snatch: 155-185-210-225-210 (last drop set was miserable, all others flawless victory)
ReplyDeleteHang Power Clean + Jerk: 175-190-205 check
Squat: 225-255-295-315 (brutal today)
EMOM: 40# DB, dubs unbroken
didnt do 21-15-9, sorry