Weekly Workouts: Nov 27 – Dec 3

SUNDAY

This week’s StrongMan Sunday WOD was designed by yours truly.  I wanted to walk a bit, I guess.  15178302_10154071087367543_1575720081866770874_n

Going from sled pull to wall-sits was  KILLER!  Legs were so weak and on fire!


MONDAY

Weightlifting: 7 sets of: 1 Paused Snatch (3 count pause at knee) + 1 Paused Hang Snatch (3 count pause at knee) + 1 Snatch Balance.  I got to 120# with aching hands.  Cycles kill me!

Conditioning

With a running clock..

1) 3 rounds for time of: 24/21 Row for Calories 14 Box Jump Overs 24/20″

Rest 1:00 between 1&2.

2) 40 Snatches (anyhow)* 95/65# For time. .

Rest 1:00 between 2&3.

3) 3 rounds for time of: 24/21 Row for Calories 14 Box Jump Overs 24/20″

Time: 19:13 RX


TUESDAY

Weightlifting: 5 sets of 3 Clean Pulls + 1 Clean + 2 Jerks.  I ended at 125#.  Not fantastic but the clean pulls really throw me!

Conditioning: 1x800m Run, 3 min rest between each, 2x600m Run, 2 min rest between each, 3x400m Run, 1 min rest between each, 3x200m Run, :30 rest between each.  I ended after time cap at 28:30.  I feel as if finishing is more appropriate than just stopping at cap, so that’s exactly what I did.


WEDNESDAY

Weightlifting: 5 attempts at a 3RM Hang Power Snatch.  Finished at 110#.

Conditioning:

Every 2:00 for 10:00-

6 Clean & Jerks (anyhow) 135/95#

6 Bar Facing Burpees

Every 2:00 beginning at 10:00-

10 Clean & Jerks (anyhow) 135/95#

10 Bar Facing Burpees

Every 2:00 beginning at 20:00 for as long as possible or until 30:00-

12 Clean & Jerks (anyhow) 135/95#

12 Bar Facing Burpees

I finished at 79 reps which is one shy of 1 minute into the 10s.


THURSDAY

Weightlifting

1) 10:00 (strict 10:00) to establish a 1RM Snatch.  End at 125# which is the heaviest I’ve hit in a while so yay!!

2) EMOM for 5:00 (5 total reps) 1 Snatch @ 80%, 85%, 90%, 90%, 90% of max from #1.  Love this heavy form work!

Conditioning

15:00 AMRAP of:

3/2/1 Rope Climbs 15′

20 Dual KB Weighted Stepups (alternating) 24/16kg

10 Dual KB Clean & Jerks (anyhow – each rep touches floor) 24/16kg

*3/2/1 on Rope Climbs means 3 first round, 2 second round, 1

I finished at 97 reps which is 1 rope climb into my second round.  So this was my first WOD doing RX rope-climbs and I earned a souvenier.

15267546_10154080637212543_1605608321517746396_n

I call this my Crossfit Band-aid!  Neosporin, make-up remover pad, and RockTape.  I thought wearing pants would be enough, how wrong I was!


FRIDAY

Weightlifting

1) 10:00 (strict 10:00) to establish a 1RM Clean & Jerk. I worked to 145# which is good for my jerk.

2) EMOM for 5:00 (5 total reps) 1 Clean & Jerk @ 80%, 85%, 85%, 90%, 90% of max from #1

Conditioning

With a running clock…

4 rounds for time of:
10 KB Snatches (alternating) 70/55

100′ Shuttle Run (50′ down/50′ back)

12 C2B pull-ups

7:35 with scaling the snatches to 35#.  Poor form = lighter weight.  I need to work on not letting the kettle bell swing onto the back of my arm.


SATURDAY

I worked at the specialty hospital so no workout for me! I definitely need the rest though.

 

STAY STRONG! 

Jess

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