Age is just a number.
Weightlifting Wednesday
On the Minute x 8:
2 Squat Snatches (75%)
Rest 4:00
On the Minute x 8:
2 Squat Clean and Jerks (75%)
Rest 4:00
AMRAP 6:
Sets of 3 Unbroken Strict Handstand Pushups
Post Loads and Scores to Comments.
Box Brief
Set new monthly goals HERE.
On the Minute x 8:
2 Squat Snatches (75%)
95 lbs
Rest 4:00
On the Minute x 8:
2 Squat Clean and Jerks (75%)
125 lbs
Rest 4:00
AMRAP 6:
Sets of 3 Unbroken Strict Push Presses
75 lbs
Squat snatch – 80#
Power clean / split jerk – 105#
Strict press – 10 rounds at 85#
Snatch: 130#
C&J: 160#
Strict HSPU: 24 reps
WLW
Snatch 115#
C&J 135#
Strict HSPU 20
Snatch: 125#
C&J: 175#
Strict HSPU: 8 rounds
Sq. Snatch: 95#
Sq. C&J: 155#
Str. HSPU: 33 reps (11 rds)
Power snatch – 115#
Squat clean & jerk – 155#
Strict press – 12 rds 95#
3 rds
500m row
9 thrusters 95#
8:24
90 GHDSU
WLW
Squat Snatch – 55#
Squat Clean & S-Jerk – 60#
** did not increase weight this week as had trouble locking out my right arm last week and had a few failed attempts. Wanted to ensure good reps today. Nailed most.
Most importantly, I was able to sense when my left knee was in a caved position in my starting stance and I was able to correct it. In the past, I have never sensed that before.
Strict Press – 50# – 17 rnds
July Goals Xtra work:
Bulgarian Split Squat – 15 each side, unweighted
Shoulder Presses – 20# kb, 2 rnds – 10 each side
Shoulder Shrug on Bar – 5
Knee Ups on Bar – 5
Kipping Swings – 10
WLW
squat snatch @ 65#
squat clean & jerk @ 105#
strict press 75# @ 8rds+2reps (26 total reps)
3 rounds (11:28 Rx)
500m
9 thrusters @ 85#
Worldwide Wednesday:
130 (last two minutes at 135)
170
6 minutes of work on strict HSPU’s
Cash out w/ Cam and LJ (thanks for letting me jump in guys):
6×10 bench press (155 w/ one set at 165 and a few misses along the way) superset w/ 10-8-6-4-2 weighted strict pulls w/ 14# med ball held between feet
Dropin at Urban Crossfit, Seattle, WA
3×5 back squat 220lb (100kg)
3×5 strict press 99lb (45kg)
3 rounds not for time:
5 weighted strict pullups 12lb (5kg)
20 medball situp-toss 16lb
then OTMx8 2 squat snatch 99lb (45kg)
everything was KG here! felt like a stranger in a strange land…
If you’re still there Edwin give OxBox a try. It’s a small box but great people and energy. Downtown.
Catching up from yesterday:
0:00 – 20:00
American Pie 7:40rx
20:00 – 30:00
OT2M 5 DL Climbing
255/305/325/345/365
30:00
100 Hollow Rocks (don’t remember time but it did the trick)
WLW:
Snatch @ 185
CJ @ 225
Then
3 rft
25 Cal Row
15 HPS @ 75
5 MU
Didn’t look at time but had a great battle going head to head with Brian Jonas!
American pie: 13:27
53 kb rest Rx
Ouch!
105# sq snatch
165# sq clean & jerk
105# for 13 rounds – strict press
WLW
Snatches @125
CJ @175
Strict HSPU 21 sets
6×15 GHDSU
90# Snatch
115# C&J
75# Strict Press 15 rounds
Squat Snatch @ 60#
Squat Clean and Jerk @ 95#
AMRAP 6 Sets of 3 Unbroken Strict Push Press @ 55# x10
Squat Snatch @ 95#
Squat Clean and Jerk @ 135#
AMRAP 6: 12 sets of 3 95# Strict Press
95# squat snatches. Still need to work hip mobility but did get some good ones in.
115# C&J. These killed me. I think the previous day’s workout caught up to me here. Actually missed a few reps near the end.
AMRAP 6, 13 sets complete. Individual sets to start, then at the halfway mark I did 15 consecutive reps, then individual sets from there.
Squat snatch – 135#
Power clean / split jerk – 185#
Strict press – 11×3 at 105#
Post WOD with Cam & Miguel
6×10 Bench @ 155#-165# with sets of 10-8-6-4-2 weighted strict pull-ups w/ 20# med ball between sets