9.29.16

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More pics!

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A1) Hip Circle, Front Squat: x5@70%
A2) Bounding Broad Jump; x3
x5
*Rest :20 b/t movements
*rest 2:00 b/t sets

B) Weighted Glute Bridge; 4×10 @ 3210
*REGARDLESS OF TEMPO, MAINTAIN TENSION!”

Used 140ish for the squats. Felt good. I’m not bouncing at all, stopping just below parallel.

Getting more glute activation on the right again.

“A) SA DB Upright Row; 3-4×12/side

B) Bamboo Bar Sotts Press + OH Squat; 3-4×5+5

C1) 5 Muscle Ups
C2) Banded Good Morning; x15
x6 Sets C1-C2

45# on the upright row. Did tots of 55 reps cause it was the way active life wrote it.

 

Conditioning

3×5:00 AMRAP + 2:00 Rest
500m Row
30 Alternating DB Snatch @ 30lbs
ME Double Unders w/ remaining time

Used a 35# KB for hang snatches instead. Did 8/7 per arm.
DUs were in 2-3 sets cause I couldn’t breath in this elevation! And I just suck at them.
Got 66 67 77

9.24.16

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Last night I did a little seminar at CrossFit XD and then today joined in their in house comp. Here were the events:

1. 3 attempts (1 every 2min.) to find 1rm

1 Snatch + 1 Hang Snatch

2. 12min. AMRAP

50cal row

40 S2O 135/95

30 TTB

20 Burpee box jump or step over

10 power cleans 185/135

3. 3 Rounds

5MU

10 Front Squats 185/125

50ft. HS Walk

it was a fun day. I could definitely feel the elevation but not too too bad. Felt good to go a little heavier on snatches again. I should’ve had 160 but was too timid.

Pics!

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