WOD 5/27/14
8 Minutes of Hip/Lumbar/Ankle/Wrist Mobility
A- WU- 500M Row @ 70% RPE + 3 RNFT of: 5 Each Walking Lunge/5 Each Pistol/10 Wall Facing Prisoner Squat -5 Minute Cap
B- Power Snatch- 6 Minute WU to (135/95) + Isabel= 30 RFT of: Power Snatch (135/95) -9 Minute Cap
Notes: Scale weight of the Power Snatch to 70-75% if necessary/Be sure to reflect in your notes that Power Snatch was the standard today.
C- Sumo DeadLift- 6 Minutes WU To 90% of 2RM (5/23/14) + 2 @90% of 2RM Every 45 Seconds For 10 Rounds or roughly 5 Minutes
D- 3 RFT of: 20 USSR K.B. Swing (24/16kg)/20′ Racked K.B. Walking Lunge (24/16kg)/20 Goblet Squat (24/16kg) -12 Minute Cap
For time:
Row 1500 Meters
150 Double Unders
50 Burpees
Row 1000 Meters
100 Double Unders
35 Burpees Row
500 Meters
50 Double Unders
20 Burpees
28:17
Way to go hard after that conditioning
With lower body conjugate the day after murph it’s safe to say it feels like someone threw knives through every muscle in my body
Attn to all who take conjugate lower body. Friday is booked but I don’t see a lot of the usual suspects. Please email me if you want to come in as we are maxing out the back squat.
Coach@CrossFit718.com
Open Bar
Tabata DU- 269 (got 234 last week, so pretty happy with this number..only want more now!)
Hang clean- 2 EMOMx7 at 108# (wanted to work on form)
EMOMx6 7UB Butterfly pull ups
WOD
Power Snatch- 6 Minute WU to (85) + Isabella= 30 RFT of: Power Snatch 5:40 I can’t wait to this workout (Isabel) Rx’d. I used to think it was a joke b/c I couldn’t snatch but now since I actually enjoy it I want to do it for reals!
Sumo DeadLift- 6 Minutes WU To 90% of 2RM (5/23/14) + 2 @90%(165#) I went conservative (back isn’t the greatest)
3 RFT of: 20 USSR K.B. Swing (16kg)/20′ Racked K.B. Walking Lunge (16kg)/20 Goblet Squat (16kg)- 6:51 Rx
Week 8 day 1
I snatched – messed so much today. Can’t say why.
Snatch pulls -3/3/3
Back squat
Incline bench
Don’t know my numbers