CrossFit
Strength/Skill Work Power Snatch: Heavy single
WOD
Shortened Lynne-like
Perform max rep ring dips/bar dips immediately followed by max rep pull-ups
Rest as needed b/w rounds.
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ICE Training
Strength/Skill Work
1 power snatch, 1 snatch balance, 1 OHS, 1 back squat, 1 split jerk (off the back rack)
Complete 7 rounds. Work to add weight each round
WOD
Same as above.
I have decided that I love THE SNATCH!! That was fun. Tamara you did awesome, I wish that I was as strong as you 3 months into crossfit. You did great. I had a PR today my self of 84.5 lb Power Snatch (YAH ME!) Great job today everyone, you all were amazing.
Chasedy, you inspire me every time I lift with you, woman! Congrats on that PR. You must come to 6:00 am more often, hehe. And, wow, considering that I spent all my time worrying about the snatch today, my triceps surely do hurt from the dips I squeezed in at the end for the WOD.
All y’all impress and inspire me.
I’m feeling yesterday’s WOD. I didn’t feel like I was working all that hard when I was putting up those Power Snatches. The last set was pretty shaky, and my form totally broke down, but, it all felt manageable. Also I didn’t feel like I pushed myself too hard on Lynne-Like. After all, I’m just getting back to this after a hiatus. Then, this morning, once I stood up out of bed, I was like: damn, I’m really sore today!
I love it. Isn’t CrossFit awesome?
Unless otherwise noted I listing snatch wght followed by the best round for Lynne-like as dips/pull-ups
Chasedy 84.5# PR!, dips 15, Pull-ups 15/15 green band
Matt B 105# 13/10 purple band
Mike S. 125# 12/15 RD with light band, PU w/blue band
Daniel T. 125# 12/10 bands
Shalene 40# 35/43 for 3rnds
Mark 75# 36/36 for 3 rnds
Chad W. 55# 36/36 3rnds w/bands
Shaye 48#
Heather 65# 14/20 bands
Ethan 20/12
Eliz Hake 73# 23/10
Tamara 70#
Matt 154# 46/23 grn/blk bands for 3rnds
Elin 85# 12/15 bands
Taye 60# 22/17
Brutal 145# 36/26 3rnds
Tom 105# 16/18