Oct 27, 2015
...you know you've got far too much Russian weightlifting on your Instagram feed when you go to a crossfit class and do this... π
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...you know you've got far too much Russian weightlifting on your Instagram feed when you go to a crossfit class and do this... π
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Day 47
WOD 131108:
BBG
Snatch with pause 2β³ off floor:
1X3@60%, - 120 UB
1X3@70%, - 140 UB
1X3@75%, - 150 UB
3X3@80-85% -Β Missed at 165, decided to skip it. (2hrs of sleep 2 days prior)
β rest 60-90 sec.
Strength
- X
1a) 4X8 GHD Weighted Hip Ext β heaviest possible, rest 60 sec. 1b) 4X2 Drop Snatch (no dip-drive, no foot movement, feet in landing pos) @ 60%-70% β rest 60 sec. 1c) 3X3 (ea. arm) BB TGU β heavier than last week, rest 60 sec.
Conditioning
- X
10 minute AMRAP of:
15 Strict/Kipping Deficit HSPU 2/1β³ (perform strict reps in a ME/UB set until failure, then switch to kipping for the remainder of each set) 30 BB Weighted Split Jumps 65/45# (each jump counts one rep)
Day 21 #theoutlawway #2014
WOD 130923:
BBG
1) 15 minutes to establish a 3RM Pause (3 counts @ bottom of knee) Snatch. - 155 (2F), 155
2) Pause (3 counts @ bottom of knee) Snatch: 1X1@90%, 1X@95%, 1X1@100% of 3RM from #1 - 140, 150, 155
3a) 6X5 Snatch Grip Deadlift with Pause at Bottom of knee (5 counts) β heaviest possible, rest 60 sec. - 165-175-175-175-175
3b) 6X5 Pendlay Row β heaviest possible, rest 60 sec. - 135-155-165-165-175
Conditioning
10 min AMRAP of:
100β² Shuttle Run (50β² down/50β² Back) 30 Lateral Jumps 14β³ 100β² Shuttle Run (50β² down/50β² Back) 15 C2B Pull-ups - X, took this out, shoulders were feeling funky #trainsmart
4 rounds ish (w/o the pull ups)