Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps
Jason Khalipa 3:01, Josh Everett 3:29, Nate Beard 4:03, Kristan Clever 3:50 (95lbs), Katie Hogan 5:04 (95lbs), Miranda Oldroyd 5:06 (95lbs).
Post time to comments.
Three rounds for time of:
40kg Deadlift, 9 reps
40kg Hang power snatch, 6 reps
40kg Overhead squat, 3 reps
6:06.
Made a mistake and thought it was only 3 rounds for time. First time doing OHS. Proud i got it down pat. Only 2 months into crossfit and making good progress with strength and flexibility.
Two rounds of the followng warm up
Twenty push ups
Twenty knees to elbows
Twenty air squats
Twenty GHD sit ups on ball feet hooked under tire
Twenty ring dips
WOD
Five rounds for time of Pack scaling:
95 pound Deadlift, 9 reps
95 pound Hang power snatch, 6 reps
95 pound Overhead squat, 3 reps
9:07
Hip and hamstring mobility exercises holding two min per side
Coffee and scrambled eggs with an orange on front porch
Run 800m intervals (2min walk between intervals): 4:30, 4:25, 4:15, 4:12, 4:06
Benchpress - 5x5 with 225lbs (pretty easy even on the last set - will move up in weight next time)
Chinups - 5 rounds of 10
Dips - BWx15, +45x10, +55x10, +65x10, BWx30 (PR)
Pushups - 5 rounds of 20
Incline situp with 35lb - 5 rounds of 10
Pack
For time:
Run 800 meters
75 Push-ups
65 pound Snatch, 10 reps
18:32
Time was extended today a little because the Y was doing work in the free weight room, so I had to spend some time finding the bar, weights, and plate clips, and then had an ‘oh shit’ snatch rep at 75- didn’t think my muscles were as fatigued as they were from the run and pushups!
Pack
Five rounds for time of:
95 pound Deadlift, 9 reps
95 pound power snatch, 6 reps
95 pound Overhead squat, 3 reps
8:05
I did pack because my form on the snatch is horrifying, it didn’t help much because my form was still bad at 95#. Also, did not even try to do this hanging, I needed that extra push coming from the ground. Gonna try to get to a box in Dallas in Janaury and hopefully get some help with snatch and cleans.
95# DL and OHS were way too easy. Would have left them at 135#, but for some reason I was thinking that the idea was to not put the bar down during the round. Given that I put the bar down many times during the WOD, that line of thinking was flawed.
