Skill / Strength: Split Jerk
3 reps @ 60% = 75
3 reps @ 65% = 80
3 reps @ 70% = 85
3 reps @ 75% = 90
3 reps # 80% = 95
For time: 15-13-11-9-7-5-3-1 Overhead Squats / 12 Double Unders or 36 singles
This one was a little confusing because I kind of forgot how the reps work. Each time you do double unders after your overhead squat reps, you do 12 of them, not the same amount as your overhead squats. I was lucky enough to have my friend Will there to remind me each time. He also really pushed me to keep going. I went RX with 65 lbs on the overhead squats and also did double unders. I finished in 9:47. Nothing cooler than getting under that 10 minute mark haha.
Decided to work on more strength on my own.
8 reps @ 60% = 150
8 reps @ 65% = 165
8 reps @ 70% = 175
8 reps @ 75% = 185
The last set I split into to two sets of four reps because my back was tightening up from doing the overhead squats.
10 reps @ 60% = 55
10 reps @ 65% = 60
10 reps @ 70% = 65
10 reps @ 75% = 70
Okay so I didn’t do any of these reps all the way through but I did finish all 10 reps on each one. The last set I didn’t even bother with because I realized I calculated the wrong max and was doing 20 lbs. more than I should have been - which explained why I was having such a hard time. Ugh. Really need to work on strict pressed and bench presses more often.
Strength: Back Squat
5 reps @ 65% = 160
5 reps @ 75% = 185
5 reps @ 75% = 185
5 reps @ 80% = 200
Buy In: 30 Double Unders
4 rounds of: 15 Toes to Bar / 15 Burpees
Buy Out: 30 Double Unders
So yeah, I totally used rings instead of the bar for this workout. I need to start using the bar, honestly. It’s hard to do it on the bar, but I was still trying to get in the swing of things, and this work out did leave my abs considerably sore haha. I finished in 18:49.
Strength: Front Squat
6 reps @ 60%= 125
6 reps @ 65%= 135
6 reps @ 70%= 150
6 reps @ 70%=150
Three ten minute EMOMs.
First ten minutes: 2 reps Full Squat Snatch from High Hang Position = I did 55 lbs.
Second ten minutes: 2 reps Full Squat Snatch from 1” above knee. = I did 55 lbs.
Third ten minutes: 2 Full Squat Snatch from floor. = I did 65 lbs.
This was really good practice. I mean, really, really good. Squat snatching from the high hang position really shows you that you need to jump, open that hip, have the bar bounce off that hip, and slam those feet into the ground to feel your placement. Very much enjoyed this workout.
#Crossfit #Crossfit girl #Healthy #Healthy food #Paleo
Hey guys, sorry I haven’t posted much. Been busy with Thanksgiving and on top of that I’ve been working an extra ten hours of overtime at work. Saying that, I work a lot of closes (which is my prime time to go to the gym) so I haven’t made it to the box at all.
Desperate to get some sort of workout in, I went to the 5:30 am class yesterday. I usually avoid these classes because there is no amount of warming up I can do that early in the morning to get the most out of my workout. I would return, on a HERO wod workout.
7 rounds of: 15 Kettle Bell Swings (55/35) / 15 Power Cleans (95/65) / 15 Box Jumps (24”/20”)
I went RX. Probably should have scaled it down a little since I haven’t been in a while. This workout should have taken maybe twenty minutes but it wound up finishing in 35:12. I wasn’t proud of it. Had to take small breathers frequently, and my back started tightening up. I did pretty darn bad. I wanted to just quit half way through and thought about quitting the whole time, but I didn’t. I guess that’s what matters.
#crossfit #crossfit girl #WOD #deadlift #exercise #don't forget #I'm exactly five feet tall and did 185 lbs. deadlifts