Goat day today working on Overhead Squats and Squat Snatch.
EMOM for 5 minutes
Take 15 minutes and work to a heavy complex of
Then 3 rounds of
Then take 15 minutes to work up to a heavy
Results: Complex got up to 80lbs. Squat Snatch and Snatch Balance went surprisingly well. Snatch Balance 45-65-65lbs. Overhead Squat got up to 100lbs.
Crossfit New England WOD from Jan 29.
Take 15-20 minutes and build to a heavy
Then for time
One round of Cindy is
Results: Push Press got up to 150lbs, last time on Jan 9 got to 155lbs. Metcon 12:46.
Hotel workout from the Box Programming on Instagram.
Using a single Dumbbell, for time 21-15-9
Rest 2 minutes, then for time 30-15 of
Rest 2 minutes, then for time
Results: 5:48-9:32-9:16. For round 1 did all DB Snatches, for round 2 Clean and Push Press, for round 3 a mixture of the two.
Every 2 minutes for 18 minutes
Then every 3 minutes for 9 minutes
This was inspired by some compound movements I saw on some Instagram sites. I tried to put it all into a single movement, simultaneously dropping to a reverse lunge as I pressed overhead.
Then 3 rounds of this complex…
Results: Deadlift 135-185-225-255-275-295lbs x 5. Kettlebell Push Press plus OH Lunge complex were OK. Took a lot of concentration to get it right. T2B and Pullup complex was not as pretty as in the video but got the 2 rounds in.
Warmed up with 3 rounds of
Started with an empty bar then 65lbs, 95lbs.
Then every 2 minutes for 12 minutes
Work up to a heavy single.
Then based on a WOD from The Box Programming on Instagram…
AMRAP in 15 minutes
Increase the number of Squat Cleans per round by 2 until time is up.
Results: Hang Squat Clean 105-115-125-135-145-155lbs. 80% is 125lbs. Metcon 4 rounds plus 31 reps. Squat Cleans went well, pulling my elbows under the bar instead of pulling the bar to my shoulders, much more like a medball clean.