So I somehow got my wires crossed and at the gym thought this was 3-3-2-2-2-1-1-1-1-1 (confused with the earlier C&J WOD). So that’s what I did. Doesn’t much matter, as I don’t work the snatch often and have no real form.
First set of 3 at 65 I was having trouble centering bar - catching it either forward or backward. Second set felt pretty good. Never went above 115 because my form was kinda falling apart there - not really catching very low and pressing out at the top.
Finished with 100 DUs for time - 1:52, which I think is a PR
Snatch 1-1-1-1-1-1-1 reps
Pretty disappointed in my form on the heavier weight, ended up making it like a clean then a shoulder press. So I dropped the weight and worked a lot on form.
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
As many rounds and reps as possible in 5 minutes of: wall balls, 12 lb ball
As many rounds and reps as possible in 4 minutes of: double unders and
As many rounds and reps as possible in 3 minutes of muscle up developers: 1 pull & 3 dips
This format keeps the time domain the same and gives me a chance to work each part of the workout.
me: 78, 91, 10 - 179
CJL: 44, 90, 14 - 148
Richard did a different workout, for time:
6 turkish getups
6 turkish getups
I missed one at 115 and it felt like my form was not right so I stayed at 115 for fear of injury or damaging my floor (no bumper plates yet).
This was my first max effort for the snatch and it showed. I didn’t video it but I know my form is not what it should be.
These were all power snatches because it seems once I lock my knees out then it’s hard to rebend and squat down under the bar. Still learning. Tomorrow I plan to spend some time working on the jump and shrug to get the bar up. I hope to be able to learn this correctly soon, time to study more Burgener videos. I love these lifts.
Foam roller posterior chain, couch stretch, front rack mobility with band and forearm mobility
Complete as many rounds as possible in 12 minutes of:
75 pound Shoulder press, 4 reps
75 pound Sumo deadlift high-pull, 8 reps
75 pound Front squat, 12 reps
7 rounds + 4 shoulder press
Got plenty of sleep night before. Only coffee and aminos (6g) before WOD. For next time: Don’t drop bar after front squat for break. Go from front squat to shoulder press and take breather before SDHP.
Need to try to keep God from killing kittens (even when I don’t really care for cats).
Front Squat: 45x8x2, 95x5x2
2 Front Squat @ 135# EMOM for 5:00
2 Push Press @ 95# EMOM for 5:00
25 DU + 2 MU
CrossFit Games Open 13.3
Result: 240 reps (finished DUs at 11:59)
16 rep improvement over last year. WBs were about 0:20 slower than last year at 9:30. Too many breaks all around. Was trying to keep steady without spazzing out.
3x Max PU
2:00 rest between rounds 21-15-12
2:30 Bottom of Squat
1:00 Downward Dog
1:00 (each leg) Hip Capsule Mobility
1:00 (each leg) Pigeon Stretch
Failed on the first 95 because the weight was too far forward, 2nd one was slightly back but felt like my best one. 115 feet were to far apart, 125 went power. To me this lift is almost like a meditation and needs complete silence and mental focus.