1. Conditioning / Warm Up
1 mile run
2. CrossFit Games 17.3
Result:
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!
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
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.
Weird schedule today, not feeling great, so I skipped conditioning. Ben programmed 3 strength WODs anyway.
1.) Snatch
7 Min: 1 x every minute
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
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)
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.
1.) Squat Snatch
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
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!)
1.) Strength
A. 1 x snatch complex every minute: 1 x Power Snatch + 1 x Squat Snatch + 1 x Overhead Squat
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.
