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- 3672 total / 0 in 2013
Just having fun and keeping fit with crossfit and running.
Nik W. did a crossfit workout: WARM-UP 500m row, PV...
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- 01:15 time
- 0:00 pace
- 0 calories
500m row, PVC pipe snatch warm-up
1×10 Pistols (each) [3x10 regular squats]
1×10 HSPU [25x1-arm press, 25#]
1×10 Ring Dips [blue band]
1×10 Dead Hang Pull-ups [5x blue band, 5x blue & red band]
12 min to find 1RM Power Snatch, 15-61#
The ring dips &pull-ups are so much harder now. It wasn't that long ago I could do a couple of unassisted dips, but even with the blue band it's a struggle.
I love snatches, but I definitely have to modify more with the belly in the way, so I just did hang power snatches. I cannot pick up the bar comfortably from the floor any more. Just practiced form, I didn't even try to 1RM it. I got up to 3x61# before the time ran out. They felt easy enough, just a little more awkward to have to pull so much farther away from my body than I'm used to.
30 Double Unders [120 singles]
15 Power Snatch (75/55#) 35# HPS
Time Cap: 20 min
5 rounds + 120 singles + 2 HPS
Finisher: 100M KB Overhead Carry (one KB in each hand), 2x20# DB
It was super hot in the gym, I took many breaks. This is one of the few WODs I couldn't finish, but I wasn't the only one. I used a pretty light weight, actually with the 1st few pulls, I was a little all over the place in form because it was too light. Everything was just so cardio intensive. I took breathers every 30 jumps and every 5 snatches.
Coach Josh told me after my snatch form was perfect. yays!
All week they've been doing 100m OH carry cashouts. I went down from 25# on Monday to 20# today. I'm just tired and walking in the sun wasn't really appealing either. I still had to rest with 20#s but not nearly as much.