WOD 8/29/13
8 Minutes of Shoulder/OverHead/Wrist/Ankle/Calf/Hip/Back Mobility
A- WU- 3 Minute Row @ 70-90% RPE + PVC Burgener + Skill Transfer Exercise
B- Power Snatch- 7 Minutes to 90% + 1/1/1/1/1 @ 90% of 8/1/13 or 8/14/13
C- For Time- 70 Double Unders/15 Power Snatch @60% of 1RM/50 Double Unders/10 Power Snatch/30 Double Unders/5 Power Snatch/400M Run
*D- 100 RFT of: Hollow Rock/SuperMan
*= If Time Permits
B- Topped out at 90#, work sets were 80/80/85/85/85. These are still ugly for me.
C- 10:28 – 60# snatches, 1min DU practice all rounds.
Strung together 10 consecutive DUs, crushing my old PR of 2, big breakthrough for me.
A: WU: 3 Minute Row @ 70-90% RPE + PVC Burgener + Skill Transfer Exercise: 760m
B: Power Snatch: 7 Minutes to 90% + 1/1/1/1/1 @ 90%: 95 lbs
C: For Time: 70 Double Unders/15 Power Snatch @60% of 1RM/50 Double Unders/10 Power Snatch/30 Double Unders/5 Power Snatch/400M Run: 9:53 @ 65 lbs
*D: 100 RFT of: Hollow Rock/SuperMan
Checking in from Crossfit 973
Strength:
Squat Clean & Jerk (15 min to heavy single) 135#
This felt awesome, I think I could have put up more weight but ran out of time
Metcon: Worked at 115# (Rx weight)
15 rings dips/2 Clean & Jerk/50 DU/2 Hang Clean/15 ring dips/4 C&J/40 DU/4 HC/15 ring dips/6 C&J/30 DU/6 HC/15 ring dips/8 C&J/20 DU/8 HC/15 ring dips/10 C&J/10 DU/10 HC
25:51
*I really pushed myself to do the Rx weight b/c yesterday was my rest day. It felt good and I was happy with my performance. Sometimes you gotta push yourself to put the big weights up over and over. I think I might feel this tomorrow!
Awesome numbers
Thanks CT! I felt strong today!
Check it out NY
http://nycfittest.com/#about
A- WU- 3 Minute Row @ 70-90% RPE – 850m-ish
B- Power Snatch- 5×1 @ 90% – 115, felt good
C- 70 DU / 15 PW Snatch @ 75 / 50 DU /10 PWS / 30 DU / 5 PWS / 400M Run – 7:13 I think?
D- 100 each Hollow Rock / SuperMan (this hurt)