PM
Track & Field
30 minutes of Running (Warm-up)
4x80m Strides
Static Stretching (Cooldown)

I did this WOD to really focus on technique and starting back a few steps to start to concentrate on FEELING THE MOVEMENT
I know that I need to be more aggressive, pull myself under the bar into the catch, and I also want to feel the weight in the pocket more and feel it so I can FEEL the violent extention and get that timing and aggressive pull under and
I know I need to work on snapping my left arm in particular out more aggresively when I pul myself under the bar.
I basically did a sequence of a DL with the hook grip, HPSnatch x 2, HS snatch x 2-3. Sometimes I would start off with one full squat snatch and then do the drills.
I wanted to work on pulling myself under the bar into the bottom squat catch position especially when I got a bit tired.
I did 2 sets of Snatch Balance 85 & 95 lbs post snatch complex sets.
the bar
65 lb
75 x 1
85 x 2
90 x 5-6
95 x 3-5
For me, the grip was really the only thing that felt tired and limiting. I think that the heavier power snatch drills makes the footing spread out & that is BAD & often makes me NOT want to aggressively push myself into the bottom squat position. WORK on that more so I build confidence and build thte muscle memory so it's more automatic.

Using ONE barbell

4 Rounds

3 Snatch 135/95 (MOD: 45)
6 Lunges (bar in front rack, or back squat position)
9 KBS 2/1.5p (MOD 1pd)
12 Wallballs 20/14 (MOD 10#)

Wallballs were awful since being injured! I'm used to 14# but it wasn't moving. Even 12# was too much. Kyra told me to drop to 10#. It's amazing how a few months off makes such a difference... hopefully it won't take TOO long to get back there!

15mins to find 1rm Clean

then,

"Annie"
50-40-30-20-10
Double unders
Abmats

9 something. 1:20 worse than PR. Double unders were AWFUL since being away! Start doing 50 during every warm up. Worked on form for the cleans, still being cautions. Went up to 75#

Warm Up

Agility Ladder

Mobility

Hip MOB

Skill

OHS (35 Lbs)

WOD (15:53 @ RX)

3 Rounds of:
400m Run
12 Burpees
21 Box Jumps (24, 20")

10-20-30-40
pull, push, sit, squat

2:46, 3:07, 3:42, 3:37, DNF

Got lightheaded and dizzy, decided to shut it down.

5 rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Descanso precisely 3 minutos entre round.
www.boxcentralfitness.cl

1er Round = 2:39
2do Round= 2:59
3er Round = 3:33
4to Round = 3:58
5to Round = 4:37

Buenos tiempos a mejorar

Wendler Strength:

Back Squats - 3x185, 3x205, 3x225, 3x245, 3x260, 3x275, 3x295
Frnt Squats - 3x185, 3x205, 3x215, 3x230, 3x245, 2x260 (missed third rep)

Metcon 1:
EMOM 1-2-3-4-5-6-7-8.... Hang Cleans w/ 185lbs....completed scheme through the 7th minute (1,2,3,4,5,6,7)

Metcon 2:
15-12-9: Wall Balls (20lbs), Burpees
Time - 3:58

Warmup

400 Meter Run around track

Speed Training

4 x 40 yard dash
4 x Sled Sprint

Conditioning For Time:

8 - 1

Burpees
Push Ups
* Suicide sprint in between each round

• Then -

400 meter Run

Strength 1.2 Week 7:
5 Bench Press @ 75%
3 Bench Press @ 85%
1+ Bench Press @ 95% (Work those chesticles) -> 205#x1

Conditioning – 5 Rounds For Time:
9 Hang Power Clean (95/65)
5 Thrusters (95/65)
200m Run

Finisher – AMRAP in 1 Minute:
Ground-to-Overhead (45/25) -> 28