On this workout I managed to get all 15 thrusters.
On WOD #2 I went RX’d and finished in 10:03
Beforehand I did a strength WOD…
2 @ 60% = 150lbs.
2 @ 65% = 160lbs.
6 @ 70% = 175lbs.
6 @ 70% = 175lbs.
Chicken strips with shredded broccoli, carrots, and also sweet potatoes sauteed in coconut oil.
WOD #1: Three 10 minute EMOMs / Squat Snatch (Snatch)
First set of 10 minutes ( From High Hand Position) - 50% = 55 lbs.
Second set of 10 minutes (From One Inch Above Knee) - 65% = 70 lbs.
Third set of 10 minutes (From the Floor) - 75% = 80 lbs.
Not going to lie, this was pure suckage. First time doing snatches after maxing out last week, so all of these numbers are higher for me than usual.
WOD #2: 10 Minute EMOM - 3 reps Each
Even Minutes: Hand Stand Pushups / Odd Minutes: Progressive Pullups
This was something I did all by myself. Decided I needed to work on hand stand pushups and pullups. I’m trying to progress to chest to bar pullups, which ain’t easy. I’ve got the height, but I just can’t get my actual chest to touch the bar…I keep making the joke that it’s because my lack of boob heh hehe.
#crossfit #crossfit girl #bench press #med ball clean wall balls
WODs I forgot to Post Last Week
"Clean" - 3 ten minute EMOMs
First 10 minutes from the High Hang @ 50% = 75
Second 10 minutes from Mid Thigh @ 65% = 95
From the Floor @ 75% = 110 ; afterwards I went to 115
Alright so this workout revolved around the good ‘ol clean. When I say ‘clean’ I mean a full squat clean, too. Yeah, now that you realize the squatting was involved also it’s a whole different story huh? Haha. I actually really enjoyed with workout and I’m kind of proud to say I hardly broke a sweat. Squat cleans are pretty easy to me.
Strength: Benchpress 1-1-1-1-1 Find 1 rep Max
My previous max on benchress was 105 lbs. woooo I know not very impressive but you try having a good strict press on anything with lordosis, ugh. Anyways. I haven’t benchpressed in close to two months. My weight were as follows:
75, 95, 105, 110, 115
So yeah, ten pound increase even though I haven’t done that movement in two moths! haha.
WOD: 12 - 1 Descending Ladder of Med Ball Clean WallBalls / Pullups
Another first for me. I’ve never done the med ball clean / wallball combination before and it took me a while to get the the whole catching it and going back into a clean right but I finally did. I’m also proud to day I did all of my pullups unbroken which is really big deal to me.
I went RX with a 14# ball and kipping pullups, finished in 15:36.
Also, the ball smacked me in the face one time and I kind of busted my lip…haha. It’s not like it bruised me or anything, but it pulled my lip back and since it’s really chapped it kind of cracked open a bunch of really fine lines that started bleeding and crap.
WOD 1: Find 1 Rep Max for Snatch
Now, these are full on squat snatches mind you. My previous weight for snatch was 85 lbs. and it’s been a few months since I set that 1 rep max. Well last night I had a 20 lb. PR and maxed out at 105 lbs. and failed at 110. :DDDDD I was pretty stoked about it. I’m sure I could have gotten the 110 lbs., but I was doing two reps at a time so I could get used to the movement first, and then I got tired hehee.
WOD 2: “Diane” 21-15-9 Deadlifts & Handstand Pushups
This one I did not PR on, in fact I was two minutes slower doing this one than the last time I did it in September. I haven’t practiced handstand pushups in almost two months, and even before that I had only done them four or five times in workouts. Not too upset though, I needed the practice to get ready for the competition, and lucky me, the reps aren’t super crazy for the handstand pushups anyways. Finished in19:08, went RX with 155 lbs. on the deadlifts.
#crossfit #crossfit girl #oly #weightlifting #front squat #exercise