The Aftermath…
Weightlifting Wednesday
EMOM x 30:
1 Power Snatch + 1 Overhead Squat
Post Loads to Comments.
Box Brief
Hooray it’s Wednesday! Almost time for The CrossFit TILT Fantasy Football Draft (Thursday at 7:30pm) and Ladies Night (Friday at 7:00pm)!
Weightlifting Wednesday 🏋🏽♀️
35-100 PR
Heck yes nice job today!
Thanks for the adjustment tips as always Max!
💪🏽
75# – 180#
So much better getting that tush back!
75-145#
HSPU:
1, 1, 2
3, 3, 5 w/ 1 ab mat
Getting way better at keeping the bar close before you jump. Keep it up Keyes!
75-165
🏋🏼♀️:
5 @ 65#
10 @ 75#
10 @ 80#
5 @ 85#
Finally feel like I’m moving quicker/ getting the bar to feel weightless at heavier weights!
AMRAP 15:30 (was going to do the 15 min but just went over to finish my last round 😂)
10 cal row
10 kb swings @ 45#
10 ghd sit ups
7 rounds
Oh man so much awesome! Sounds like you had a breakthrough!
WLW- 95-225#
Great throwing down with the 5:15am squad!
10# jumps 95-165#
5# jumps to 185#
multiple rounds at 185,195,200,205,215,220#
final rep @225#
95-165#
Worked on bringing the bar into my hips instead of the other way around. Didn’t happen every time and I’ve got the bruises to prove it, but progress was made!
WLW
#25-#60
Hardest movement for me so I am just glad I did it!
Thanks James for the tips trying to get under the bar and landing in that squat as weight gets heavier instead of muscling it up!
Love this Vicki! Better everyday!
Awesome job today Vicki! You were getting better with every rep!
WLW: 65 => 115#, +10# every 5 lifts
4 rounds 20 GHD (thanks Ed for the tips!)
ROMWOD
Looks like the finger is feeling better! Get it Stone Cold!
WLW: 55 – 90# Power cleans & Front Squats
Shoulder can’t hold weight over head right now… trying to fix that.
65 – 105
WLW
35-55#
Both of these are my Worst movements. Big thanks to James for his great coaching/teaching today. Now feel much better about snatches. OHS will be a problem for a while with my tight shoulders.
Add on’s:
4×10 PB Pull Ups
Crossover symmetry
21-15-9 Airbike alternating with 21-15-9 Ski-erg (6:13)
Ooooooooooh I like that little burner at the end Mark! Gotta hit that!
Snatches were looking smooth today Mark! Lots of focused work on those OHS keep up the good work!
WLW 1 power snatch & 1 overhead squat. 75..135
got 10+ decent reps in at 135, working on hip extension
B O O M ! ! ! I remember when 135# was heavy for you! Getting STRONG Edwin!
WLW: 95-190(195 might need video review for ruling of power or squat)
WLW – 205# across
WLW
65#–>115#
PR’d today with the OHS. It is my sworn enemy but trying to improve!
Dang! Super legit! Proud of ya buddy!
Weightlifting Wednesday
15# – 70#
Denver hotel WOD: 17ish
27-21-15-9
40# DB thruster
40# DB lunge (40 yards)
Push-ups
WLW
35-85#
Did a lil cash out at the end with Kelly
25-20-15-10-5
GHD
Hand release push ups
Caps on ski erg
Woof 🐶
Modified WLW 🏋🏼♀️
95# – 200#
Power Clean and Front Squat
Trying to work on faster elbows and pushing knees out on squat
WLW 55-95
95 to 165 a pr … failed 2x at 170 at the end but had to go for it
95-150
5# pr
WLW 75-115
WLW
75-110# PC/FS
Worked on being patient with my arms and let my hips open before jumping. Thanks for the tips Max! I’ll be sure to keep going over the movements step by step.
WLW:
#65-105
WLW: 75-155
15# power snatch PR
Subbed 1 heavy back squat on the minute
135# x 5
155# x 5
175# x 5
195# x 5
205# x 5
215# x 2
225# – failed
215# x 2
55×3,60×3,65×3,70×3,75×3,80×3,85×3,95×2,105×2,
115×2,125×1,135×1, 145×1.
After workout tried 155. Pulled high enough just can’t get under it. Need to break that mental block.
Also just realized that 145 is an OHS PR and I don’t remember it being hard
WLW #65 – 95
*Gotta work on the jump
Talk to Sean. He helped me with that very thing mid workout and it made a huge difference.