Thursday, December 19, 2013


EMOM for 5 Minutes: 2 Position Snatch (floor, mid hang)
A. 1 set @ 70%
B. 2 sets @ 75%
C. 2 sets @ 80%

Strength 1: Alternating Every 90 seconds for 15 Minutes: 
A. Push Press: 5 reps @ 80%
B. 2-4 Strict MU or MU or 1 Max Iso Hold above bar

Back Squat
A. 5 reps @ 75%
B. 5 reps @ 75%
C. 5 reps @ 80%
D. 5 reps @ 80%
E. 5 reps @ 80%
F. 5 reps @ 80%

WOD: 3 Rounds
10 KB Swings 70#/53#
10 Thrusters 95#/65#

Snatch Pull: 5 x 5 @ 96%


  1. 2 position snatch:
    A. 125#
    B. 130#
    C. 135#
    These felt pretty good, I was able to power snatch all weights, don't know if we are supposed to or not though

    Strength 1:
    A. 135#
    B. Iso hold, anywhere from 20-30 seconds

    Back Squat:
    Here is where I started to feel the entire week of work, my legs were shot
    A. 245#
    B. 245#
    C-F. Had to drop to 225# just to finish

    3:35, REALLY felt my legs here!

    Snatch Pull: ran out of time

  2. 2 Position Snatch: Did these to a full squat snatch - they felt great.
    A. 80#
    B. 85#
    C. 90#

    Push Press/Iso Hang - 100#, these felt really heavy by the end

    Back Squat: Yikes! Same as Luke, struggled to get all 5 reps - first 3 felt pretty good, but reps 4 and 5 were tough.
    A. & B. 135#
    C. - F. 145#

    Only did 2 rounds - shouldn't have even done those because I was running LATE! Really wish I would have just finished because it would only have been another minute or two. But, was pleasantly surprised how good the Thrusters felt (well, for a Thruster) and I didn't start the clock, but did the exercises unbroken.

    Snatch Pull: no time either :(. Like I said, these next 2 weeks are going to be tough for me.

  3. Oh, and I may not be able to post my results starting right after Christmas, I'll keep track and post it all when I get back.

  4. Snatches: 165#, 175#, 180#. Did these in RI with my brother, sans lifting shoes and not having worked out in a few days. Really makes a difference. Pretty sloppy on the heavier sets.

    Push press: again, had to lower the weight. Felt really weak today. 185# instead of the Rx 205 I was supposed to use. Did Bar MU because the navy base didn't have rings. Those were actually pretty good, able to do them unbroken.

    Back squats: did 275# for all sets. same as previous items, these felt heavy and weak.

    WOD: 3:08. Introduced my older brother to this competitor crossfit WOD. It was fun to watch. He finished in 4:45 ish. Trying to get him to drink the cool aid. It may be difficult for me to document these as well. I'm just trying to get into a gym to get them done, since my diet is going to be horrible for the next week or so.