Wednesday 5/28/2014 CrossFit Workout of the day
Warm up
3 sets
10 Pass Thru’s
10 OHS
5 Spider-Man stretches
5 Squat Stretches
Snatch warm up and progression
Strength/Skill
Snatches
3-3-3-3-3
Training
“Gravy Train”
10 Min Ladder
1 Hang Power Snatch (115/80)
2 OHS
20 Double Unders
2 HPS
4 OHS
20 Double Unders
4 HPS
8 OHS
20 Double Unders
Continue to double the number as high as you can until the 10 mins is complete
Scale options
Scale weight
Scale # of reps
Scale DU with double the number of singles
Sub Snatches w Plate G2OH
And OHS w OH Lunges w plate
2014 05 27
snatches…. working on form so I only got up to 65… want to get my technique down before I start putting weight on the bar.
As for the WOD… only put 55 lbs on the bar and I got up to 10 hang snatches (in the set of 16 snatches and 32 OHS).
PS: HAPPY BIRTHDAY JAY!! Glorious 28 burpee bonus this AM in honor of your 27th!
I’ve seriously hit depression mode, I even miss snatches.
HAPPY BIRTHDAY JAY!
2 snatches into the set of 16 snatches/32 OHS – poor shoulders
Thanks to everybody for joining in the 5:30am birthday celebration – wouldn’t want to start the day any other way
Humbling workout today.
Agree with Mel – No PR on the snatch, had to step back and focus on catching in the squat at 95#.
Finished 11 OHS @95# on the 8/16 round. Off day tomorrow is needed…
I need OLY shoes! Last round was 16 HPS, 0 OHS and 35 singles / 5 DU’s @ 75#