105 min

WU for 5 min

Skillwork:
HSW practice for 15 min
MU practice for 10 min

A. not done

B.
Every minute, on the minute, for 12 minutes:
Clean & Jerk x 1 rep

*Sets 1-2 – 45-55% 35 37.5
*Sets 3-4 – 55-65% 40 45
*Sets 5-6 – 65-75% 47.5 50
*Sets 7-8 – 75-85% 52.5 55
*Sets 9-10 – 85-90% 57.5 60
*Sets 11-12 – 90+% 62.5 65 jerk x.

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes

D. changed
"Power Elisabeth"
For time:
21-15-9
Power clean 95 lbs = 42.5 kg
Ring dips

Result: 13.21 :)

For time
1000m row
50 cal bike
10 BMU
40 box step over 16kg
10 BMU
50 cal bike
1000m row

1RM of high hang snatch

Optional Accessory
GYMNASTIC STRENGTH

Gymnastic ab-work video

1-2 rounds, go by feel

I did a long recovery warm up this morning as I was pretty tight from the DL WOD I did yesterday. I probably should have done a little more post WOD stretching due to the weight and speed.
I varied up the wieghts and styles of the laking lunges, floor weight push, adn types of pullups
Set 1: Walking Lunge with 25 lbs OHD
Floor Weight push - with 45 lb plate
Chin Up dead hang chest to bar pullups x 10
Set 2: Walking Lunge with 35 lbs OHD
Floor Weight push - with 70 lbs (45+25 plates)
Butterfly chest to bar pullups x 10
Set 3: Walking Lunge with 45 lbs OHD
Floor Weight push - with 90 lbs (45+45 plates)
L-pullups x 10
Set 4: Walking Lunge with 45 lbs OHD
Floor Weight push - with 90 lbs (45+45 plates)
Butterfly chest to bar pullups x 10
Set 5: Walking Lunge holding 35 lb dumbells in each hand at sides
Floor Weight push - with 90 lbs (45+45 plates)
burpee pullups x 10
Set 6: king Lunge holding 35 lb dumbells in each hand at sides
Floor Weight push - with 90 lbs (45+45 plates)
L-pullups x 10

stretched for about 8 minutes Post WOD - trying to keep loose and not tighten up.

Strength- Dynamic Squat

1) Front Squat- 12×2@ 50% bar weight+ ~25% chain weight
65 Bar + 30 Chain

Met-Con
10-8-6-4-2
DB Thrusters (35/20) Rx
Pull-Ups (Blue)

Then immediately into

4-8-12-16-20
DB Snatch (35/20) Rx
Sit-Ups

2 Rounds
25 cal bike
25 pull-ups

2 Rounds
25 Wall Balls
25 front squat

2 Rounds
25 burpees
25 power snatch

25 Curtis

8 Minute AMRAP of:
(all box jumps are 24"
you are allowed to do step ups and down instead of box jumps but both feet must touch top and bottom and hips must be fully open at top of box)
you alone must load and change all plates for required weights

10 DL 135
15 box jump
15 DL 185
15 BJ
20 DL 225
15 BJ
25 DL 275 (I completed 17 DL with 275)
15 BJ
30 DL 315
15 BJ
35 DL 365
15 BJ
I should have gone out a little faster and done a few more box jumps in the early rounds. The early rounds I was conserving a litle too much. I should have probably also done 12,8 for the 225 instead of the 8,8,4. I was breaking up the 275 set into sets of 5. That was a good decision as more reps would have meant a bigger break between sets I think.
Grip was o.k. overall. I did wear a belt and kind of started to use it really in the 225 round.
GOOD WOD, I just don't like the changing out of the plates. I messed up on the 275 and did a rep 2ith 225 and had to stop, reload and continue. Brain Fart.

105 min

Skillwork: HSW practice for 15 min

A.
Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps 12,10,10
Double-Unders x 40 unbroken reps
Muscle-Ups x 2-8 unbroken reps > hanging at rings, MU turns

B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
30 35 40

C.
Six sets of:
Push Press + Power Jerk + Split Jerk
Rest 2-3 minutes

D.
Every 8 minutes, for 24 minutes (3 sets):
Row 1000 Meters 4.37, 4.36, 4.32
2 Legless Rope Climbs > not legless
15-Meter Handstand Walk > ntw HS hold x 30 sec

6.50, 6.40, 6.25

Thursday:

Focus: Build Up to 70% 1RM Snatch

Focus #2: 10 Minute E2MOM of 2 Snatches.  Not touch and go; 2 max effort lifts.  Add wgt each round as able

 

Metcon: 5 RFT

- 10 KB Snatches Alt Arms Ea Rep (L3 55/35, L2 35/20, L1 Use Appropriate DB wgt)

- 15 KB Lunges (same wgt as snatches)

- 60 D/U (L2 = 30 D/U, L1 75 Singles)

- 1 Min Rest

 

Score = Heaviest Snatch set completed / Time