Everyone did a great job with the power snatch yesterday. It's a foreign lift for most of us, but I saw some good progress!
SWOD:
Bench Press 3-3-3-3-3 (work up to A 3RM)
Metcon:
"Tabata Something Else"
-Pull Ups
-Push Ups
-Sit Ups
-Squats
WOD Tips:
For the SWOD, compare your weights to 3.05.10, but you you should be able to beat it since that was a 5rm.
For the metcon, do a full 4:00 tabata round on the one movement before moving onto the next. Your score is the lowest number of reps on each movement.
Post weights and tabata scores to the comments section! bc
Ugh! I'm gonna try and make my first 5 am WOD. Wish me luck, sooo early!
ReplyDeleteSWOD: 75 x 3, 85 x 2(Got 3 up but Kyle helped a little bit so I will go with 2)
ReplyDeleteTabata:
Pu: 6
Pu: 8
Su: 9
Sq: 12
Tabata kicked my bootay this morning! Bench press + Pulll ups + push ups = jello arms.
SWOD: (3)X EA. 90, 135, 180, 185
ReplyDeleteTABATA
PULL UP 6
PUSHUP 6
SITUP 9
SQUAT 16
WHAT HAPPEN TO ALL OF THE 5AM CLASS?
YOU GO DANYEL, YOU DID AN AWSOME JOB BY YOURSELF.
THE 5:30 CLASS LIKES THIS
SWOD: 145
ReplyDeleteMETCON: 4,7,9,13 (33)
Christina 3:57 on Doubleunders (Whow)
What happened to the 5am crew.. Dani, Amy, Rachael, Kelly, Chanda You left Danyel alone but she smoked it
SWOD: 185x3 I am really gonna start working on this
ReplyDeleteMetcon: 5,7,10,11 (33)
Christina I am so impressed with your double unders. And good job to Danyel who was the only one for the 5 AM class.
Today Started off great! Danyel was flying solo today. She killed the bench and the WOD!
ReplyDeleteI came in with my wounded wing and stopped at 275lbs for my Bench press 3 rep max. I tried to do some pull ups but those are a little too much for my limb. I sub 24” box jumps for the pull ups. I hit two rounds of pushups before the handicapped side of me started to scream. I sub 135lbs bench press for pushups. My MetCon was box jumps, sit-ups, squats and bench press, for a total score of 48.
Legit! Workout! I want to do that again!
Glad to see that I was missed! I will be back to my original scheudle next week. Was off work this week and struggled with some muscle spasms in my quads. My massage therapist was able to release them with some stretches, so hopefully I can get back on track next week. I must admist, my "old" body needed the extra rest.....
ReplyDeleteBench Press 75x3 rm
ReplyDeleteMetcon: Pull ups 6, Push ups 7, Sit ups 8, squats 12 = 33
Bench Press 75x3 and 85x2
ReplyDeleteMetcon: assisted pullups knee in 3, pushups 6, situps 9, squats 9 = 27
*** met and beat my first quarter goal yesterday with 55 pushups - feeling it today!!!!
Bench Press 275 x 3, 315 x 2. I didn't have a spotter so I didn't want to push the last rep.
ReplyDeleteTabata Something Else: 7 pull ups, 10 push ups, 12 sit ups, and 18 squats= 47 Total
Bench 200 x 3. Tabata: Cant really remember. 7 pull-ups. 10 push-ups. 9 sit-ups. 14 squats. Great work out. I will be @ the 6pm class to do it again...
ReplyDeleteDecided to try and loosen my legs from the workout so I took Fido for a 4 mile walk. It worked my legs feel better yea.
ReplyDeletebench: 225x3
ReplyDeletetabata:7,6,13,11=37
Bench 215x3
ReplyDeletetabata: 6, 3, 8, 12=29
SWOD 155x3 (If I pull my head outta my a@# and use some technique I think I can go another 10 or 20)
ReplyDeleteTabata 6,10,9,14=39
bech 85x3
ReplyDeletetabata 9,5,9,12=35
CrossFit 801 WOD "GI Jane twist": 100 burpee pull ups plus 3 (95#) power cleans every min on the min:
ReplyDelete21:39
Total of 66 power cleans
One of their CrossFiters said it best, "Miranda called up Hell and asked what their WOD is today. She said, 'that sounds good let's do that.'" :P So, no more complaints about our WODs!
SWOD: 45-165x3 (175 x3 assisted) Have to agree with MikeC.
ReplyDeleteTabata: 9,5,11,15= (drumroll please) 40
Go like hell , Peter..stomp it..!!! we are proud you!
I should mention my pull ups were assisted and my push ups were modified....the only thing I didn't modify were sit ups and squats.
ReplyDeleteBench press: 115x3, 125x1
ReplyDeletetabata: 5,9,10,12 = 36