Wednesday 5/14/2014 CrossFit workout of the day
Warm up
3 sets
10 Pass Thru’s
10 OH S
10 Sonics
5 Spider-Man stretches
Snatch warm up and progression with PVC pipe
Strength/Skill
Hang Snatch
3-3-3-3-3
Work up to 75% of your 1 RM
Training
3 Rounds
30 KB Swings (53/35)
20 Box Jumps (24/20)
Scale options:
Scale # of reps
Scale weight on KB
Scale height on box
2014 05 13
Solid today. Hang Snatch is a killer. Felt good at 75# but definitely room for improvement.
WOD: 7:31 RX
Is anyone else’s calves sore from yesterday? Weird…
95# on the last set of 3 snatches
8:52 on the metcon
PR on the snatch – #35. WOD: 6:08.
PR’d my snatch today 🙂 #105 on my last set! WOD time: 7:04
Niiiiiiiiice!!!!!!!! Snatches the next 3 weeks!
24:50 RX. Loved it