Weightlifting Wednesday!
Every 3 Minutes for 30 Minutes:
1 Hang Power Snatch
2 Overhead Squats
1 Hang Squat Snatch
2 Overhead Squats
1 Squat Snatch
(Complex does not have to be unbroken)
Post Loads to Comments.
Box Brief
Cyclecross Time Trial today for the CrossFit Games Individual Athletes! Who will be the top 3 male and top 3 female athletes?!?!
65 75 85 90 95 95 95 65 75 75
WLW 75-150
WLW
45#-65#
Really working on form and pausing at bottom of squat etc. slow and steady
75-120
Definitely need to practice getting under the bar
WLW
Replaced snatches and overheads with cleans and from squats
65-90# worked on form and timing. Definitely need more work with the elbows.
Front squats*
🏋🏼♀️: 55-75
EMOM 15:
Min 1: 30 dubs
Min 2: 15 kb swings @ 35#
Min 3: 15 box jumps, 20′ in
(Working on faster box jumps & grip when going from DUs to kb swings)
+ tabata hollow rocks
WLW
#35 – #50
Really worked on form and technique as this is one of the hardest moves for me! Thanks for the tips Coach James which really helped! Loved seeing Max in class too! Thanks Mohammad for your positivity! Fun 7:15 am class.
55-95
(55/60/65/70/75/80/80/85/90/95)
WLW – 95 to 212#
WLW
75# – 120#
1. Max strict pullups 14 (vs 15 2mos ago)
2. 15-rep Back squat – 205
3. WLW 75->135
Made my 6:15AM debut this morning. Don’t know how the morning crew does it every day!
Snatch Complex: #95-#200, with some misses along the way.
Conditioning:
EMOM 20:00
10 Burpee Box Jump “24
12 Calorie Ski
18 Calorie Bike
16 Calorie Row
First time posting! Nice! Love it! Hooray!
WLW: 15# bar, first time able to grip a bar since the finger injury
10 x 10 pushups
4 x 20 GHD situps
ROMWOD
WLW 55-80# cleans and FS
WLW
45-80
WLW 95-175
WLW:
#45-65
65-95#
#95 – 155 back from vacation in Minnesota
50-40-30-20-10
Double Unders
Bike Cals
9:30
1.) 15 rep back squat, 250# (5# PR)
2.) max strict pull-ups -15
3.) EMOM 7, 10 wall balls plus max clean and jerks @155# (start with wall balls) 16 (3,3,2,2,2,2,2)
65-85. Focused on foot placement after the jump and good depth. Shoulders got tired near the end and I wasn’t catching as cleanly
WLW
45#-75#
Forced on form and getting under the bar