Anna Tunncliffe, 9th fittest woman on the planet
and Olympic gold medalist is competing at the ECC.
2014 REGIONAL & GAMES ATHLETES
SESSION ONE
1. Snatch
EMOMx7: 2 Snatches - drop from the top and start your second rep within 5 seconds.
1. Snatch
EMOMx7: 2 Snatches - drop from the top and start your second rep within 5 seconds.
2. Clean and Jerk Complex
EMOMx7: 1 Power Clean + 1 Pause Squat + 1 Jerk - pause for 3 seconds at the bottom of the front squat.
3. Gymnastic Benchmark
A. Max unbroken STRICT Parallette HSPU
B. Max unbroken KIPPING Parallette HSPU
Guys: Go to the floor.
Girls: 45# plate + Abmat
Parallettes should be 13" off the floor
SESSION TWO
1. Back Squats
Back Squat, 4x9 across
2. Metcon
30-20-10 reps for time of:
Power Snatch, 95/65
HSPU
2014 OPEN ATHLETES
1. Metcon
30-20-10 reps for time of:
Power Snatch, 95/65
HSPU
30-20-10 reps for time of:
Power Snatch, 95/65
HSPU
2. Snatch
EMOMx7: 2 Snatches - drop from the top and start your second rep within 5 seconds.
EMOMx7: 2 Snatches - drop from the top and start your second rep within 5 seconds.
3. Front Squat
10x2 Pause Front Squats - pause for 3 seconds at the bottom of each rep.
Hey guys, I'm taking an extra rest day today and dropping back a day, so I will do today's work tomorrow so I can plan accordingly. It was a hard decision because I love doing the work then checking what you guys did as well but I really want to focus on doing all the work and not having to pick and choose what I actually accomplish.
ReplyDeleteHeal up brotha.
DeleteJeremy, it is understandable no worries. However, I am going to miss seeing your posts in the morning and trying to chase your scores. You always provide a good target to shoot for. Good luck man, I'll still be checking for your scores, just a day later now i guess.
DeleteDrew, it was a tough decision. Whatever benefit I was missing out on by not being able to do all the work was actually balanced out by the bro fest when everyone posts their scores. I actually thought about dropping back a week so I could plan accordingly and get all the work in but Brian suggested just dropping back a day and just shifting my rest days which is what I am going to end up doing.
DeleteGood Luck Jeremy, I am going to miss chasing your numbers
DeleteThis isn't a train smash at all champ.
DeleteLooking forward to see your score tomorrow morning!!
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ReplyDeleteHello Comp Wod forum!! I've been following the program off and on for several months now and decided to finally get on board. Been crossfitting since 2007. I live in Graham, WA. Originally from Claremont, CA. I do concrete construction, coach high school football, and run my own garage gym. Made it to regionals in 2011 and looking to get back at that level again. I will be following the "Open" format. Looking forward to posting with you guys!
ReplyDeleteAlso, tore my labrum back in October so going to do the best I can without re-injuring
DeleteWelcome to the board! I am also in WA, way out here in Neah Bay. If you ever find yourself out this way on a fishing trip let me know.
DeleteStill stranded in brussels due to weather. Hoping to get back to the states and a gym by Tuesday morning! Happy new year everyone.
ReplyDeleteDecided to go with the OPEN format. My body has not properly recovered from last week. Thinking about scaling back this week and doing yoga and mobility. Feeling a bit overtrained
ReplyDeleteOPEN
Metcon
Time - 9:49 RX
Breakdown
30 Snatches - 10, 10 , 5, 5,
30 HSPU - 10 , 5, 5, 5, 5
20 Snatches - 5,5,5,5
20 HSPU - 5,5,3,3,2,2
10 Snatches - 4,3,2,1
10 HSPU - 3,3,2,1,1
Snatch EMOM
75kg - failed 2 lifts out of 14
Front Squat with Pause - worked up to 120kg (bodweight 76kg)
Open
ReplyDeleteMetcon - 11:03
Emom - 165. No fail
Squats - 245 across
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ReplyDeleteDid open today because I wont have time for two sessions.
ReplyDelete1. Metcon - 9:29
2. EMOM - 165#
3. Squats - climbed from 225# to 245# did last 5 rounds at 245#.
Finally felt a little more normal today after vacation and this lingering crude I have. Still felt a little like quick sand. OH well. Train hard everyone. Open games 60 days-ish
This comment has been removed by the author.
ReplyDeleteRegionals
ReplyDelete1) worked to 154 for 4 sets
2) worked to 209 for 3 sets
3) 1 strict and 3 kipping at a 12" defecit.
4) 264 across
Had to do the squats this morning. Will do the metcon later today.
Pm session.
Delete5) 16.44. Hspu are my biggest goat and they got me good today. Did 10's and 5's on the snatches
Added hspu into my warm-up so we shall see going for 10min next time.
1) Snatches @ 185 (11/14)
ReplyDelete2) Clean complext @ 250 (7/7)
Squats @ 300
Different Metcon
1. 14:51. HSPU was the real money card here. done on two 20kg plates and an abmat in between.
ReplyDelete2. 60 kg across the board. no fails.
3. 70-80-90-90(f)-90(1)-70-80-80-80-80-80
failed 90 due to blackout issues. annoying.
Carl, are you talking about passing out while doing your pause squats? That happened to me a few months back. Scary. Everytime we have pause squats now I get a little cold sweat going!
DeleteHey Michael, yes that's what i mean. I guess it's an issue of getting the bar too close to the arteries up to your brain, cutting bloodflow, or holding the bar too close to the windpipe. I can get the same issue in heavy cleans too, had a proper blackout in a clean this summer where i crashed into the wall behind me (got the weight off me before though, luckily). A guy in the gym told me it wasn't something to worry about, just get back on the horse and not let it get to you. It can get frustrating though!
DeleteRich Froning did an interview about this on CF Project Mayhem a few months back, but I don't remember exactly what he said. Might want to give it a look.
DeleteThanks Austin, I found the interview (http://www.youtube.com/watch?v=QYRjr1DjgVY) but to sum up, he just says it has happened to him, and to try and change the position of the bar and/or hands for example, not to get the bar too close to the artery leading up to your brain.
DeleteRegionals; Masters
ReplyDeleteMorning Session:
1. Snatches - 165
2. C&J - 205 (My back is still tight from last week. The pause squat was a killer.)
3a. Strict PHSPU - 9
3b. Kipping PHSPU - 11 (shoulders shot out)
Afternoon Session:
Delete1. Back Squats - 245
2. Metcon - 11:43 Thought I could do sub 10, but my shoulders and back were beat to shit. At least I will get stronger from it.
1. 175# No Misses
ReplyDelete2. 205# No Misses
3. A. Strict 5
B. Kipping 4. Kept kicking self off wall on 5th attempt
PM
Delete1. 245 across
2. Metcon 9:57 gamed this one perfectly 15's 10's and unbroken on snatches 5's on hspu from the start
1. 10:02 rx
ReplyDelete2. 95#
3. 105#
Open
ReplyDelete1. 14:45
2. worked up to 85#
3. 145#
Great picture.
Tailspin 13:22
ReplyDeleteSnatch 95#
FS 145#
Open:
ReplyDelete1) metcon: 7:38 Rx. HSPU got much harder than expected.
2) emom x 7: 175# across. Did split snatch.
3) 10 x 2 pause squats: 175, 195, 205, 215, 225, 235, 245, 255, 265, 275
Way to kill the metcon bro!
DeleteThanks man
DeleteOpen
ReplyDelete1. Metcon - 16:25 Rx
2. EMOM 7 - 2 Power Snatch @ 145#
3. 10x2 Pause Front Squats - 135-145-155-165-175-185-195-205-215-225
... humbling - last WOD was December 20th - bunch of nonsense since then - felt good to move again even if I didn't move well ... kipping HSPU are still of the list of goals - shocker.
test
ReplyDeleteOpen
ReplyDelete1) 11:22
2) 135
3) 135-225...jumped 10# each set
Open Master:
ReplyDelete11:11 (30-20-10 rep scheme w/ 55#)
7 x 2 SS OTM@ 85#
2 FS w/ 3 sec pause: 4 @ 115#, 1 @ 120#, 5 @ 125#
Benchmark 20 rm jerk: 15 x 85#
Open:
ReplyDeleteMETCON - 17:02, and this was with me scaling my HSPU to 20-15-10... very sad... lots of single HSPUs! On the plus my snatching was great and consistent and tng between 5 and 10 reps at a time.
Snatch - #152 across... this was tough as it was aprox 90% of my 1RM but got ea one w/ no fails.
Pause FS - #185 across, took from the ground each time.
Took from the ground each time? Nice! I was not that ambitious ;o)
DeleteFirst day back after a little over a week off due to being beat up in the basketball tournament. So I took it easy, hip and back still feel like they aren't in their normal alignment. Hoping the chiro can fix me on Wednesday.
ReplyDeleteReg
1. worked up to 115 and stayed there because my setup position feels off due to the hip weirdness. Did 3 every OTM
2. worked up to 130 same reason as above. Only the pause squat felt weird. Also did 3 OTM because it was light.
3. Did HSPU, head to floor instead, since I can only get 2 strict on PHSPU at 6"
A) 5 - just lost position. PR is 10 on these. Wanted to re-do but had to coach
B) 11 - these felt good, little frustrated by the 5 may have cost me some efficiency at first on these.
Session 2 after work
4) hips loosened up but played it safe. 185 across
Delete5) 15:24 - game plan fell apart on the snatch. HSPU went well, 13,10,7 then 10, 10 then 7,1,1,1. Just happy to be able to complete this.
Open
ReplyDelete1) 15:24 - OK, I got my ass handed to me on this one. I knew it would get spicy but the HSPUs were much worse than I expected.
2) 145, 145, 155, 155, 155, 155, 155
3) 205, 215, 225, 235, 245, 235, 235, 235, 235, 235
Great WOD today.
1. Snatch: 165# No Misses
ReplyDelete2. CnJ Complex: 205# No Misses.
3. 4x9 Back squat 225# Feeling better and better in my knee :-)
4. Metcon: 30-20-10 Had to quit on the 20 round cause my low back felt terrible.. Should have take an extra rest day after those 100# KB-Swings etc..
In case someone wonder why I keep taking about my knee it´s becuase I went through a knee surgery in September and haven´t done any deeper squats in 6 months. It´s finally good to be "back" even if the weights are lighter than before :-)
Regionals all in one session. School was cancelled so I had ALOT of time today.
ReplyDelete1. Snatch OTM: Used 155lbs. Felt fast under. Only had 2 misses. Just leaned forward standing them up.
2.Clean and Jerk Complex OTM: Started at 205lbs for 3rds then used 225lbs for the last rds. Again, felt good here. No misses.
3. Attempted many times to get a PHSPU. Failed miserably every time.
4. Back Squats: Used 245lbs. Perfect weight for this. No fails.
5. Metcon: 11:15. I was shooting for something under 11. Oh well. Lower back cramped up HARD.
Open
ReplyDelete15:06 Not Rx. Did 30-20-10 on snatches and 21-15-9 on HSPUs. Got thrown off on how hard the HSPUs were coming off snatches. Eventually recovered and got my bearings but lost a lot of time in the process. Learned from this.
2&3) Unfortunately no time before work
Reg:
ReplyDeleteGotta a pretty nasty academic load this semester...next few months are gonna get rough
One really long session
1. 195 (11/14)
2. 235
3. Did 3 attempts for each. 3a: 4,3, 3....3b: 6,7,8
4. 285...wasnt feeling it today
5. ?:??, someone shut the clock off. Was shooting for a 10 min pace. R20 HSPU hurt bad, back started to lock up toward the end
Open...
ReplyDelete9:54... Not entirely happy with this time, took too much rest during snatch reps
Snatch OTM... 205 no misses
Paused front squats at 255... Damn these sucked
Open
ReplyDelete1) 11:08 - Snatches were really slow. Somehow my first 30 were slower than my Isabel. HSPUs turned to sets of 2 pretty quick which was surprising.
2) 155, 155, 165 for the remainder
3) 205, 215, 225, 235, 245, 245, 235, 235, 235, 245 - piriformis still bothering me a bit
Open:
ReplyDeleteFinally getting back into a routine!
1) 17:07
2) 135 across
3) 190 across
Not often I'm commenting here. Been following this program (open) for about a year. I just want to thank you for giving us these awesome workouts, and today's workout represents just this awesomeness. ;)
ReplyDeleteOpen: 16:22
ReplyDeleteSnatch 205#
5' 6" 165 Southeast
ReplyDeleteEarly AM Session
BS - 4x9 @315 across
Max Strict Unbroken PHSPU 13" - 8
Max Kipping Unbroken PHSPU 13" - 14 (should've rested longer between sets)
Doing the Oly EMOM & WOD tonight
Snatch EMOM - 185# Across
DeleteC&J EMOM - 225# Across
WOD Rx - 13:27 - Back was so smoked I had to single up my snatches in the round of 20. Glad tomorrow's a single session.
1. snatch emom: 225# felt solid and fast.
ReplyDelete2. clean emom: 225# working positions and speed for the jerk.
3. max rep strict 13" deficit hspu: 1 fml. the deficit punched my face today
max rep kipping 13" deficit hspu: 5. these felt good at first, then all the sudden FACE PUNCH.
pm:
4x9 back squat 315# across.
metcon: 12:02
really wanted sub 10 on this. went unbroken on snatches for 30, that pumped my shoulders up more than expected.
hspu's in the metcon done off of 45# bumpers to an abmat.
DeleteNice job as usual bro.
DeleteFelt good today. Not expecting that after Macho Man and 100pu yesterday.
ReplyDelete1. 175x2 175x0 155x1 155x2 155x2 165x1 165x2
2. 205 205 215 215 215 225 235
3a. 0. Did a couple strict from floor but even those were weaksauce.
3b. 3 @ 12" pHSPU + abmat. Definite progress here.
4. 275#
5. 11:03
Open
ReplyDelete1. 14:05 @85#. Wow - this workout was way harder than I thought it was going to be. I thought I was going to struggle with the snatches and it's the reason I scaled - but it was actually the HSPU's that punched me in the face. Once your shoulders are shot, you're screwed.
2. 95# for the 1st 4 rounds. Felt smooth, so I bumped it to 115#. I failed twice in a row and dropped back to 95# for the final 3 rounds. My mind was in the right place - unfortunately my body wouldn't follow! Definitely disappointed with only doing 95# here.
3. 135# for rounds 1-8 and 155# for 9-10.
Humbling, but good day.
Northeast
5'10"/174/37
M/36/175/5'10"
ReplyDeleteRegionals -
Session 1.
1. 155#x3, 165#x4
2. 225#x2, 230#x1, 240#x1, 255#x2
3. a. 2, b. 5 Very difficult today.....weird
Session 2
1. 305# across.
2. 7:52rx HSPU got really hard! :)
Open
ReplyDelete1) 7:54
2) 7x2 Snatches @ 205 (TnG)
3) 10x2 Front Squats @ 295 (w/ :03 pause at bottom)
OPEN
ReplyDelete1) 11:55 rx
I catched a cold. Felt horrible on HSPU, which is usually my best movement.
2) 175# for the 1st 6 minutes. 185# for the last minute.
Felt solid... But this is not a really challenging weight for me.
1. 165. Kept it light, working on solidifying the bottom position. No more sacrificing positions for pounds. I need these knees to work for a long time.
ReplyDelete2. 205. Same thing as above. Positions over pounds.
3. Had to skip this. Wanted to stay with my training partner and he had to skip something to pick up his kid up from school.
4. 265 across. Missed the last rep on the last set. Perfect weight choice lol. This was a heavy triple 6 months ago.
5. I knew my time was going to be slow comparatively speaking, but I stuck to my game plan and kept it below the lactic threshold. Handstands are my biggest goat and I knew I would blow up if I tried to push it, so when 10's on the snatches, and 5's on the handstands. 15:14.
ok guys! one of my goals for 2014 is to start posting again regularly ... so here's today ...
ReplyDeletesession 1-
1. snatches 135 across
2. clean and jerks 155x 3/160x1/165x3- still tired from macho man!
3. a. 3 strict to 1-45#+1-35#
b. 7 Kipping to 1-45#
session 2
1. 220 across
2. 7:30
How'd you do on macho man cheryl?
DeleteOpen
ReplyDelete1. 14:08
2. 85# (80%), across
3. 135# (80%), across
Open
ReplyDelete1. 12:34 - hspu are huge goat
2. 185# - 11/14- my misses were b/c i got lazy with my shoulders
3. 235#
DeleteOpen
ReplyDelete1. 8:47
2. Snatches -120
3. Front Squat: 185
Open
ReplyDelete1. 14:17
2. 135-165
3. 155-245
Open
ReplyDelete1) 10:20. all HSPU broken into 5's
2) 165# across
3) 225# for the first 2 sets. 245# for the rest
Regionals
ReplyDeleteA little sick yesterday so I did my best to "take it easy today". Feeling pretty wiped and low back still rocked from Friday!
1. 205
2. 235
3. Strict - 9 Kipping - 12
4. 275. Holy smokes. Started at 305 did the first set but it killed me so I went down and it was still death. No core stability cause of low back.
5. 9:15 same feelings as above..
Need a good night sleep.
I feel you bro...
Delete1. 185
ReplyDelete2. 205- 225*3
3.not
4. 225
5. 9:59
Open
ReplyDelete1. 11:54 Rx
2. 95# across
3. 155# across
Strong!
DeleteOpen/Masters
ReplyDeleteMetcon: 16:40, felt bad all around, HSPU are now my biggest goat, have to figure how to get those better, but snatches felt good
Snatch EMOM: 150 x 2 for 7
Clean and jerk complex: 185 x 1 for 7
Pause front squats: 215
Open Masters 46
ReplyDelete1. Metcon 14:38
30-20-10 reps for time of:
Power Snatch, 95/65
HSPU
2. Snatch
EMOMx7: (145) 2 Snatches - drop from the top and start your second rep within 5 seconds.
3. Front Squat 185
10x2 Pause Front Squats - pause for 3 seconds at the bottom of each rep.
1)185
ReplyDelete2)235
3)strict 3 kipping 6
4)275 and ouch
5)13:51 gotta work on my kip I felt like I was strict pressing them all snatches felt pretty good though
Open
ReplyDelete1. 14:34 RX
2. 85-85-85-85-90-90-90
3. Done at 125.
Open/Masters 47
ReplyDelete1) 13:38, scaled to 80# and 21-15-9 on hspu.
2) 60-60-60-80-80-80-80
3) 135-155-175-195-195-195-195-195-195-205.
Open
ReplyDelete1) 10:50 75#/pike
2) 95#
3) 145#
Open
ReplyDelete1.) 13:07...hspu went fast yay! But snatches were efficient so I'm happy.
2.) Stayed at #145, no misses
3.) Worked to #265...holy purple face and almost black out city
Open
ReplyDelete1) 14:46 - Did 21-15-9 on the HSPU which are a major goat. Learned after the wod that I need to move my hands in closer and elbows in. Thanks for showing me Clayton.
2) 145# across
3) 185#x3 / 205#x3 / 225#x3 / 245#x1
Open
ReplyDeletewarmed up with Reg Gymnastic Benchmark
A. 1
B. 6
then
1. 16:40
Biggest thing slowing me down was my lower back. After the 30 HSPU everything was a struggle. Need to figure out what I am doing wrong that's causing my lower back to burnout.
2. #165 no misses
3. #345, though I went to light at first, but the last few sets got really spicy.
Open: 14:03 80# 12-9-6 hspu
ReplyDeleteEMOM 7: 135 power snatch
EMOM 12: 5ttb 15du still cant squat I picked two of my worst moves to work on. Stayed on the minute all but two rounds
Had to wod in basement no overhead stuff with 7.6" ceilings:(
ReplyDeleteDid 100 push up, 100 situp, 100 pull up and 100 squats mixed with 10x2 front squat work . All fs pause 3sec 250# across. Will do snatch hspu and emom snatch tomorrow.
Masters women 40-45
ReplyDelete1: 14:31 55#
2: min 1-4 45#, 5-7 55#
3:45/55/65/70/75/80/85/90/95/100
Open
ReplyDelete1- 10:27
2- 135,135,145,145,155,155,165
3- 185,185,205x8 rounds
Open
ReplyDelete1) 11:21 Rx
2) @ 135# - 14/14
3) 135/155/155/175/175/185/185/190/195/205
Open
ReplyDelete1. 13:36 RX HSPU crushed me
2. 85# (full snatch)
3. 135#
14:01 21-15-9 hspu and 30-30-10 snatch
ReplyDeleteHspu killed me but it's an improvement!
185# hit all felt very strong with technique and in squat catch thanks to Keith Bussom. I couldn't snatch 155 for more than 3 six months ago so it's a huge deal to me! Thanks.
Did 10 min emotm even 25 du odd 4 wall touches.
Emom 225, 235, 245, 275, 295
ReplyDeleteStrict 5. Kipping 15 12in deficit
Squats 275, 295, 315, 335
Metcon 7:39
Snatch: 185# across
ReplyDeleteC&J: 245# across
Metcon: 7:56
Squats: 225# across, completed after WOD could've gone heavier
Open:
ReplyDelete1)15:05
2) 2@100#, last fail
5@95#
3) 3@145#
4@155#
2@160
Open:
ReplyDelete1. 13:40
First time doing high rep power snatches and first time doing hspu's since I tore my labrum in October. Was real methodical about movements because shoulder is still on the mend.
2. 165# across
Again first time doing any snatch since injury
3. Worked up to a final load of 265
2014 Regional & Games:
ReplyDelete1. Worked up to 135#. Missed second snatch @135 (barely).
2. Worked up to 215#. Missed jerk @215 (barely).
3. 0 strict. 5 kipping 8" deficit. Had more in me but fell off the wall.
4. 225# across. Felt really heavy.
5. 19:19. Most of my time spent on hspu. Big goat I need to kill.
Regionals:
ReplyDelete1. EMOMx7: 2 Snatches @ 135#
Failed on my second on round 4, couldn't get it, failed on my second 7th round, but got it when I tried again. This felt awesome, given my 1RM is 150#
2. EMOMx7: 1 Power Clean + 1 Pause Squat + 1 Jerk
4 rounds @ 145#, 3 rounds @ 155#, also this felt awesome! Feeling strong!
3. Gymnastic Benchmark
A. Max unbroken STRICT Parallette HSPU
B. Max unbroken KIPPING Parallette HSPU
Given I have NEVER done paralette HSPU (every time I have tried I pansy out) I hit 5 kipping HSPU RX'd girls! Pumped about that
4. Back Squat, 4x9 across @ 175# (working on torquing my feet, legs, butt)
5. Metcon
Time: 13:42min (shoulders were on fire after first round!)
haven't posted in a while cause of holidays
ReplyDeleteopen
1. 15:51 - slow on hspu today, felt off on them lately, no rhythm
2. 135 across, 145 for last minute - tried focusing more on technique
1. Used 155. Felt much better than it has in the past
ReplyDelete2. 205-205-205-205-215-225-230
3.
A. 1
B. 7
Evening session
1. 275. This took everything I had
2. Totally wiped out from squats. 14:11. I felt so weak during the entire wod. Couldn't rep more than 6 hspu, which is very unusual for me
Open
ReplyDelete1. Everything with HSPUs becomes a joke. 39:45. snatches: 12-6-7-5, 10-5-5, 10. HSPUs - about 2 a minute :).
2. Snatch at 95#. Failed quote a few.
3. Hatch squats, week 10 day 1. Did front squats with pause at the bottom.
Open Program
ReplyDelete1) 13:27 - HSPU got tough way quicker than expected, usually a strength of mine. High rep snatches are definitely a goat.
2) Skipped due to time
3) 95, 125, 155, 185, 195, 195, 195, 195, 205, 215 - felt OK. Need the work here though.
I'm new to crossfit and wanted to know what "back squat, 4x9 across" means? Well mainly the "across" part. Thanks for the help!
ReplyDeleteI'm new to crossfit and wanted to know what "back squat, 4x9 across" means? Well mainly the "across" part. Thanks for the help!
ReplyDeleteHmmmmm....guess I forgot to post times and loads:
ReplyDeleteSession One:
1: Worked to 225lbs felt fast
2: Across @ 220...did not feel fast
3: A) Did max depth instead...worked to 7"
B) 4- paralletts broken...stacked up 13" of plates, was waaay different feeling
4: 255 across: Did the squats as part of morning sesh.
----------
Session Two:
5: MetCon: 10:03RX....HSPU got real...tried to break up reps to help and it only slowed me down more. Next time all unbroken on snatches.
Regionals:
ReplyDelete1) 205 across
2) 205 across - swollen AC joint, so had to take it easy today.
3) 275 - easing back into it today
4) skip for sake of time
5) did not time. also did in 8# titin vest.
Open
ReplyDelete1. Metcon: 13:32 Rx
2. Snatch: 135# across
3. Front squat 3 second pause: 135#-225# (increased 10# each set)
Open:
ReplyDeleteSpent the last couple days installing my new pull-up bar so I've fallen behind.
1) Metcon: 13:55 - slow and steady on the HSPU, sets of 5-6
Open
ReplyDelete1. 12:43 Got held up during the HSPUs
2. 155 across. First real snatch work since my rotator cuff injury; felt pretty good.
3. Worked up to 255