Another variation on dipsMetcon: Complete 5 rounds of:
1 20 yard Four Cone Drill - Right Side Start
1 20 yard Four Cone Drill - Left Side Start
*rest 2:00 between efforts
SWOD: Snatch 1RM, then 5x1 @ 85%
1 20 yard Four Cone Drill - Right Side Start
1 20 yard Four Cone Drill - Left Side Start
*rest 2:00 between efforts
SWOD: Snatch 1RM, then 5x1 @ 85%
Today's SWOD will be the second part of the class.
The Four Cone Drill is from CrossFit Football and is done by laying out a square with cones. The cones should be 20 yards apart.
X-------------------------X
20 yds
X-------------------------X
Right Side Start
1. Start on the right side of the square and sprint out to the 1st cone.
2. At the 2nd cone change direction and lateral shuffle to your left
3. At the 3rd cone change direction and back pedal
4. At the 4th cone change direction and sprint straight ahead through the 1st cone.
Left Side Start
1. Start on the left side of the square and sprint out the 1st cone.
2. At the 2nd cone change direction and lateral shuffle to your right
3. At the 3rd cone change direction and back pedal
4. At the 4th cone change direction and sprint straight ahead through the 1st cone.
WOD: I wasn't looking forward to the WOD, but it was actually pretty fun! I think next time, we should time ourselves though (overall time).
ReplyDeleteSWOD: Snatch practice 35 lbs-need to work on not stopping at pockets...
Goal Work: Shoulder press 60 x 3 (up 5 lbs...getting closer to goal of 75)YAY!
Wod: Ranged from 30-35 seconds on the each of the 5 rounds.
ReplyDeleteSWOD: got up to 115 for 1 rep snatch.
Metcon: fastest recorded 32 sec.
ReplyDeleteSWOD: 185 x 1. Could not stick the landing
metcon: right and left side cones: 1:03
ReplyDeleteswod: 65 5x1
MetCon time was for both right and left side together.
WOD:1x58,50,52,48,48(L an R side combined)
ReplyDeleteSWOD 1RM 110, 5x95
Warm Up:
ReplyDelete-Burgener Warm Up with 45 lbs bar
-1 Muscle Up
-7 GHD Sit Ups
-Clean 95 x 4
-1 Muscle Up
-7 GHD Sit Ups
-Clean 135 x 3
-2 Consecutive Muscle Ups (PR!)
-7 GHD Sit Ups
-Clean 185 x 2
-2 Consecutive Muscle Ups again
-7 GHD Sit Ups
-Clean 225 x 1
-2 Consecutive Muscle Ups again!
-7 GHD Sit Ups
SWOD:
Clean up to 275. I failed at 285. Then I cleaned 225 once on the minute for 10:00.
Metcon:
Skipped it because the o-lift session took too long. I'll try to get in some sprints later tonight.
FirePower WOD: 2 rounds for time. 28:00 min
ReplyDelete400m run
36 ring push ups
400m run
24 ring dips
400m run
12 shoulder press 95 lbs.
Great upper body workout. Ring dips were really hard.
metcon: started a bit confused , but pulled it together for a fastest time of :30 flat
ReplyDeleteswod: 45,75, 95(105 failed twice) 85x5 weights are light but technique felt best yet for me at this lift.
So congrates to the winners of the coveted " Golden KB" . Compound Crew is a game bunch. What's next..other than the epic total body confusion. Are WE getting way stronger or is it my imagination ?
Metcon: Didn't time myself...this workout was fun and didn't last long enough, I think we should have completed 10 rounds :)
ReplyDeleteSWOD: I could barely lift the 35 lb bar. I need to work on my overhead squats, ugh!
Dani did an awesome job with the snatch!!
Metcon: didn't time myself. I was confused enough without having to worry about a timer :). I can barely walk and chew gum. Ha!
ReplyDeleteSwod: 65 x1
Thanks Steffanie!
Just read all the posts.... Good job Brad on your muscle ups! Doug, WE are getting stronger. Yay! Congrats morning crew on your win. The Compound is awsome.
ReplyDeleteSWOD: 55lbs
ReplyDeleteMetcon: Fastest time 34 seconds