Peaches
Snatch
Heavy 3 Position Power Snatch
OTM x 12
Min 1 – 3 Power Snatch @ 75% of 3 Position Power Snatch
Min 2 – 15/12 Calorie Row
Min 3 – 15 Abmat Sit-ups
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Box Brief
Check out the Facebook page to find out what everyone is bringing to the Holiday Party! There have been rumors of Icebox Cake!!!
Snatch
H @110
OTM x 12
5 power snatch @85
15 cal row
15 ab mat sit up
Worked to 80#
OTM: 60#, 12 cal, 15 ab mat sit up
3 Position Snatch: Up to 145
OTMx12: Done @ 95#
Snatch was SNAPPY today!
3 position snatch 145 100 on the min 12
3 position power snatch: 125#
OTMx12 @ 85#
3 position snatch – 105
75 for the OTM
3pos snatch 125
OTMx12 95
3 rounds: bent over row 10×45 left, 20 banded pull apart, 10×45 right, 20 BPA
90 – 3 position snatch
75 OTM
3 DL @365#
OTM DL @275#
At CrossFit Sandbox in Santa Monica, CA
Strength/Skill, 4 rounds of:
6 OH weighted lunges (115#)
10 strict ring dips
Metcon, AMRAP 10
30 DU’s
10 Front squats (135#)
5+30
Took it easy on metcon b/c of some knee pain but overall good workout.
Snatch – 75lb 3 position snatch
65 lbs 15 cal 15 sit-up OTM 12
Peaches!! he he he – great pic!
65# max 45# in WOD
my body does not like dropping into 1/2 or 1/4 squats so I tend to max out these complexes before my pull/jump does. Happened to me on the Power Clean as well. Working with my PT to diagnose the issues with my squat to overcome this. We discussed this today and I think I know what’s causing it – now to teach my body to let the right muscles to the right things… not sure how long that will take, but I’m determined. This has to be resolved for me to hit my 2017 goals on strength.
Accessory Work
5 35# goblet squats
Crossover Symmetry Activation
3 Position Power Snatch – 200#
OTM Work – 150#
3 position snatch
140#
OTM
105#
Snatch up to 125. I might have had two more lifts (at that point I was moving in 5 lb increments) to get to 135. Hang snatches felt better than from the floor.
85 for the cash out, 15 calories, 10 sit ups.
120# 3 position snatch – 90rx for emom
75# for 3 position snatch but mostly worked at 65# to practice getting under the bar
EMOM @ 55#, 12 calls, 15 sit ups
3-pos snatch: 155#
OTM thingy: 115# Rx
3 Position Power Snatch – 145#
OTM Work – 115# Rx
140/115
Sets of 5 Deadlift: worked up to 225#
EMOM: 190# DL rest Rx
70# 3 position snatch- which was my old 1 rep max!!
55# for OTM
WLW: 3 position PS @ 105# (PR), also hit 110# for full PS. 80# for AMRAP.
SWOLE: ascending/descending 6 ladder: pullups, ring dips
FLEXY: ROMWOD
Build up to 100#, failed 105#
75# OTM rest Rx
75# 105# 3 position snatch