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CrossFit Games 17.3

March 20, 2017 By deacon Leave a Comment

1. Conditioning / Warm Up

1 mile run

2. CrossFit Games 17.3

Result:

  • 3 Rounds + 7 CTB pull-ups (20 seconds remaining until 8:00)

Felt good about this. CTB felt better than expected. I can’t remember the last time I’ve done either of these movements, so completion is a win!

 

Filed Under: CrossFit Games Open, WOD Tagged With: AMRAP, c2b-pull-ups, squat-snatch

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OH Squats + AMRAP

February 6, 2016 By deacon Leave a Comment

1. Strength: Overhead Squats

Work up to a 1rm OH Squat

Result: 175

Pleased with this. I haven’t done a heavy OH squat in months so this was good. Back jerk felt good. Would’ve gone heavier but was taking too long.

2. Barbell Complex: Power Snatch + Squat Snatch + OH Squat

Work up to a 1rm

Result: 135

Squat snatch is the weakest link here. Just way out of form and practice on this lift.

3. Conditioning

10 min AMRAP

  • 10 Overhead Squats [75]
  • 10 Toes To Bar

Result: 4 rounds + 6 TTB (finished the set of 10 to make it 5 rounds in 10:30)

With the Open coming up I felt like doing some real TTB instead of KTE. Slowed me WAY down! Still felt like a great WOD though. I made all the OH squats unbroken which felt good and like a good weight for 50 reps.

Filed Under: WOD Tagged With: overhead-squat, power-snatch, squat-snatch, toes-to-bar

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Strength Stuff Only

June 12, 2015 By deacon Leave a Comment

Weird schedule today, not feeling great, so I skipped conditioning. Ben programmed 3 strength WODs anyway.

1.) Snatch

7 Min: 1 x every minute

  • 1 x Squat Snatch [120]

This started out (in my son’s words) squabaly, but ended feeling quick and strong. Pleased with 120 for these. After it was over and a short break I did a rep at 135 that was solid. Pretty close to a PR there!

2.) Strength

3 x 2 Front Squat

  • 225, 235, 235

These didn’t feel super tight and strong, but I eaked them out. Still some good weight on there for me.

3.) Strength Accessory

5 x 3 Snatch Grip Push Press (from a back rack)

  • 115, 135, 135, 145, 145

First time ever doing this lift. It was pretty fun once I got the hang of it. This is a big weakness of mine (surprise) and probably a big reason I can’t overhead squat more :).

PS: Finished with some banded chest to bar pull ups: 3 sets of 10. Focused on barbell hitting nipple line or lower. Need to keep on this one.

Filed Under: WOD Tagged With: c2b-pull-ups, front-squat, snatch-grip-push-press, squat-snatch

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Lengthy Strengthy

May 18, 2015 By deacon Leave a Comment

1.) Squat Snatch

  • 3 x 3 [105]
  • 2 x 2 [115]
  • 1 x 1 [125]
  • 2 x 2 [125]
  • 3 x 3 [115]

This was pretty fun. The sets were supposed to range from 75% to 85% of my max, but I don’t really have a good idea of what that is. I wound up going too light on the way up. The last two sets felt about right for the number of reps.

2.) Back Squat

5 x 10 climbing

  • 135
  • 145
  • 155
  • 175
  • 195

I did a couple WODs recently with 10 rep back squats after the conditioning workout that were pretty rough. So I started out at 135 thinking that’d be hard as I climbed.

Instead, I still felt great even at 175. 195 felt about how this probably should have been. So overall this was probably too light, but good to get an idea of where I am.

(This took forever so I ran out of time for conditioning!)

Filed Under: WOD Tagged With: back-squat, squat-snatch

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Strength Things

May 9, 2015 By deacon Leave a Comment

1.) Strength

A. 1 x snatch complex every minute: 1 x Power Snatch + 1 x Squat Snatch + 1 x Overhead Squat

  • 1-5 @ 95
  • 6-10 @ 105
  • 11-15 @ 115

These were fun, but it got really tough about half way through. Pretty stoked to maintain form and get through all of this strong. Great WOD!

B. 3 x 10 Frontsquat

115, 135, 155

These were tough. Breathing really hard at the end. 155 was a good one!

c. 5 x 3 Benchpress

135, 155, 185, 185, 185

Didn’t feel so great on these. Running out of gas :).

d. 4 x 3 chin ups (in between benchpress reps)

Felt strong.

Filed Under: WOD Tagged With: bench-press, power-snatch, squat-snatch

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