1. Muscle snatch – Heavy single; rest 3min b/t sets
2. Mid hang snatch @ 65% 1rm, 2 reps; rest 3min x4 sets
3. Snatch balance – Heavy single; rest 3min b/t sets
4. Box jump @ 90% 1rm height, 3-5 reps; rest 90sec x 3 sets
Post your loads and training notes to comments
7 Signs your body image is bruised Prehab- What is it? & why you need it
Post your loads and training notes to comments
7 Signs your body image is bruised Prehab- What is it? & why you need it
Hey Rosco thanks for asking about the injury. It seems to be almost fixed. I managed to squeeze in the Row PU WOD on the weekend and had a crack at 5 x 90% of 1 RM before running out of time the other day.
I managed the ring complex twice but it was ugly so I was just wondering how you guys did it – thanks for clearing that up.
I am struggling to fit in WODs at the moment because of work but when I do they will be Crew WODs
1. Muscle snatch – 60kgs
2. Mid hang snatch @ 40kgs
3. Snatch balance – 40kgs
4. Box jump @ 90% 1rm height – Didn’t have max so used highest box and did broad jump style.
1. MSn 20-25-25-27.5
2. HSn (full squat) 20-20-20-20
3. SnBal 20-25-30-35-37.5(f)… pretty sure there is a new 1RM in there somewhere too..
4. Box Jump at 80cm (max: 87cm)
So good being able to do stuff again after the shoulder and back issues.
Feeling pretty good in the snatch series, slowly dialling in.
Happy Hump Day!
J.
1. MSn 20-20-25-30
2. HSn (full squat) 20-25-30-35
3. SnBal 20-30-35-40…felt good considering it was the first time with the bar.
4. Box Jump: large box x 5, +1 plate x 5, +2 plates x 5 (Haven’t got a max yet).
Snatch movements are starting to feel more comfortable, finally graduating from the stick!
Nick
msn 40×2 45×2 50×1 55×1 pb!
mid hsn 30-30-30-30
snbal 30×2 35×2 40×2 50×1 52.5×1 equal to pb
bj 100×3 100×3 100×3
felt good today, everyone looked good today. actually just a good looking bunch of badass crossfitters!
Have a good one
Muscle Snatch – 60 got up but I think my elbows got dropped from their highest point. 55 was pretty clean – I really enjoyed this movement but found it hard to determine whether I had crossed the ‘elbow line’ even with the camera.
Mid Hangs at 40 kg ended up being triples because I kept screwing up the 2nd one.
Snatch balance worked with 40kg trying to drop straight to full depth rather than do powers with OHS finish.
Box Jumps 3 sets of the wheely bin(106.5cm), did at least 5 reps each set and all reps would have been legit in metcons(hip open at top) but only stuck about 7 reps total.
Awesome WOD again mate
Great stress relief.
Muscle snatch: bar, 30, 35, 35, 40, 45
Mid hang snatch: bar, 25, 30
Snatch balance: bar, 25, 30, 35, 40
Box jumps: yep