A. Sumo Deadlift - 1RM
B. Sotts Press - 3 x 5 *light* focus on upright torso rest 60 seconds
C. Snatch Balance - 5 x 1 @ 70-75% of 1RM Snatch (2 sec pause at bottom) rest 30 seconds
D. Every 45 seconds x 10 reps - 1 Snatch @ 80%
E1. Glute Ham Raise 3 x 8-12 reps
E2. Weighted Situp (hold plate overhead) 3 x 15 reps rest 60 seconds
+
Optional:
400m Run @ 90%
rest 2 minutes x 6 sets
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ReplyDeleteA lot of firsts for me today. Up for all the new challenges though!
ReplyDeleteA. 300#. Never did these before, but my regular DL PR was 245# last time I tested it.
B. So awkward. Used the 25# bar. Gotta start somewhere
C. 75#
D. 9/10 @ 85#
E1. Done
E2. Done 25# plate
Did the 400m at the track. Will do the rest later.
ReplyDelete1:30
1:27
1:25
1:27
1:27
1:25
Not in running shape.
Sumo Deadlift - got 215 and failed 245 three times, thought my legs were gonna snap haha
ReplyDeleteSnatch balance - worked up to 55 or 65 not sure, never went that heavy before
Snatch - 10 for 10 at 110. This is HUGE for me. Best snatch has felt in the history of Crossfit
Sit ups with 25
Back extensions done
Run done
Accessory work done
PS Melissa is F A S T
DeleteI lied. Sotts press up to 65ish, snatch balance at 100. Did not lie about Melissa, she is in fact very fast.
DeleteA. Sumo Deadlift 315
ReplyDeleteB. Sotts: 25 lb bar
C. Snatch Balance: 85 lbs
D. Snatches at 100 lbs. missed twice. These were off today
E. GHR 3 X 12
E2. Done with 25 lb plate
Did the 400's with the Emily, Lindsay, and Dana. Good work!!
ME 500 row cold no stretching. 1:29. Tied my PR. This was one of the worst things I have ever done and cringing thinking about doing it again tomorrow.
ReplyDeleteSumo DL. 440. 100#PR from old DL
All snatch work done, no misses. Used 105
GRH done
Done with a 55#
Extra. 3 sets.
1 minute weighted plank 35#
15 close grip OHS. Used the bar today.
400m
1:20
1:26
1:30
Stopped for time.
A) 435
ReplyDeleteB) 45# bar. Half squat.
C) 140
D) 165. 10-10
E) Done.
F) Done w/ 25#
A) 405
ReplyDeleteB) 55, 65, 65
C) 140
D) 150 - All felt great.
E) Done
F) Done with 25#
Did 4 sets of the runs at 730 before I coached and worked out.