Congratulations to Meghan on completing her third 5k in as many months! Keep up the great work Meg.
ANNOUNCEMENTS:
-There will be no Open Gym this Saturday (12/12) as we have several athletes competing at the Winter Warzone Competition at CrossFit Earned in Merrimack, NH. We encourage everyone to come down and support your fellow athletes!
Warm-up Drills
I. 8:00 Dynamic Warm-up
Jog -> Run
High Knees
Butt Kicks
Shuffle
Grapevine
Pike Walk
Tumbling
Etc…
Impact/Focus #1: Hang Snatch 3RM
Warm up as needed before working to establish a 3-rep max for the Hang Snatch. Today’s hang position will be from above the knee.
Hang Snatch 3-3-3-3-3
Post loads to comments.
Impact/Focus #2: Dynamic Back Squat
Warm up as needed before completing the following workload for Back Squat.
Back Squat (:02 Pause) 2-2-2-2
Back Squat 2-2-2-2 (Increasing weight)
Jump Squat 10-10
Notes: Athletes are working the static hold at depth in the Back Squat for :02 during the first four sets; weights should be challenging and increase across the sets if possible. The following four sets are not pause squats, and should emphasize an explosive drive out of the hole; weights should continue increasing across these sets as well. After completing the weight bearing sets and reps athletes are to complete two quick sets of ten jump squats, beginning at full depth and driving through the top of the squat into a maximum vertical leap. Get ballistic….
Post heaviest loads completed to comments.
WOD
5-10:00 Metabolic Conditioning
Snatch: 55/65/75/85 – ended there – focus on form v. weight. Mo’ hips!
BS:
P1: Pause: 155/165/185/205
P2: Ascending: 215/225/235/245
Metcon: 4 Rounds @ 44# – Damper set to 7 on the rower v 5. Did 4 TGUs v 2/round – woopsies.
Happy Hump Day! 🙂
Vacation workout
21 Thrusters-21 Push-ups-90SU
15-Thrusters 15 Push-ups. 90 SU
9- Thrusters-9 Pillups -90 SU
10:23 (30# Dumb bells)
Hang Snatch: 115 x 3/135 x 2
Back Squat:
2 x 175, 205, 225, 245 (pause sets)
2 x 265, 295, 315, 335 (normal)
2 x 95, 45 (jump)
“Kite Runner”: 3 Rounds + 200m (turkish get-up weight per round was 32kg, 40kg, 40kg)
What a blast today with the noon crew, yessssss.
Hang Snatch: 45×3 (PR, I think)
Pause Squat: 85×2
Ascending Squat: 105×2
Metcon: 3 + 200m/1 TGU (20#)
Hang Snatch 3RM: 115×3.
Dynamic Back Squat: 165×2 pause, 215×2 normal.
“Kite Runner”: 5 + 20m with 24kg kettlebell.
Hang Snatch: 155 x 3
Pause Squat: 365 x 2 Regular squat: 365 x 2
“Kite Runner”: 4 rds, 1 @ 28 kg, 3 @ 32 kg