Crossfit Total
15 min to find 1RM for each lift
Shoulder Press
Back Squat
Deadlift

75#, 145#, 195#.
Total = 415#

Pre-WOD
• 5k (25:22)

WOD
21-15-9
• Clean (135 lbs.)
• Dips

Post-WOD
• Sit ups (100)

Pull, squat, push, sit

3 rounds for time of:

• 22 Good Mornings 20kg
• 22 Russian Kettlebell Swings 16kg
• 22-22-0 Knees to Elbows
• 22 Crunches
• 22-22-0 Strict Pull-ups
• 22 Push Presses 20kg
• 22-22-0 Push-ups
• 22 Single Unders

Weightlifting
Snatch - (75kg, 80kg fail, 80kg)
C&J - (95kg, 100kg failx2)
3x5 Single-Leg Hip Thrusts + 8 T2B

I did this at lunchtime at Mid City Gym
Did about 15 mninutes warm up and started working on the snatch.
I was concentrating on:
1) Getting my knees out a bit, (to try to get my body in a better position to extend open and get the weight more on my hips and hamstrings)
2) Getting the bar all th way Super close to the body and kind of hitting/ brushing against my hips as I extend up.
3) I wanted to really STICK the position in the hole and hold it. This would enforce the bottom position a bit.

bar doing hang power snatch, below the knee to power snatch, hang squat snatch and full squat snatch.
I would do some full squat snatches as well from the floor to see if and when the pattern would get messed up.
Overall it felt pretty good.
45, 75, 85, 95 x 3-4 sets,
then I did a bunch of sets with 105 and they felt good.
next time I'll go with 110 or 115.

I AM REALLY FOCUSING ON GETTING A BETTER MUSCLE PATTERN AND FOCUSING ON KEEPING THE BAR CLOSE AND WORKING ON PUSHING MYSELF UNDER THE BAR AND GETTING THE BAR INTO THE HIPS TO EXTEND PROPERLY TO THEN PULL MYSELF INTO THE HOLE AND STICK THE LANDING.

Post WOD:
3 rounds of doing 21, 15, 9 Toes to Bar & DUs of about 42,30,30

High bar back squat 5-5-5-5-5 (35-55-75-95-105)

Then,

“Jeremy”

21-15-9
Overhead squat 95/65 (MOD: 50#)
Burpees

7:15

Did the first set in 11/10. Might be time to go up another 5#. Try 55# next time.

Skill: Pistols 10-15mins

Then;

For time,

Run 600m
20 Pistols (alt. legs) - MOD: band
50 KBS 2/1.5p - MOD: 1.25/silver
20 Pistols (alt. legs)
Run 600m

11:15

Deadlifts 3-3-3-3-3

Then,

Every minute on the minute

5 Deadlifts 275/190 (115#)
5 Box jumps 30/24
3 Burpees

1. Still taking DL's very light. Had 25-35 sec of rest each round.

For time,

15 Thrusters 135/95 (MOD: 65#)
25 Chest 2 bar pull ups (MOD: purple band)

10 Thrusters
20 C2B pull ups

5 Thrusters
15 C2B pull ups

8:13