Snatch: warm-up sets, 2x70, 1x75, 1x80, 1x83, 1x86, 1x88, 1x90 (PR match), 2x70 Clean & Jerk: warm-up sets, 1x90, 1x100, 1x105, 1x110(f), 2x90 Front Squat: 3x100, 3x100, 3x100 Conditioning: 100 burpees, slow pace
Decided to do some volume yesterday, but it didn't turn out very well. In the morning, jumped on the rower for a fasted 5K row. Wanted to keep it very light, but also at the same time I wanted to be faster than my last easy 5K row. Ended up to be a serious row … Continue reading High Volume Monday
Snatch: warm-up sets, 2x70, 2x75, 2x80, 2x75, 2x70 Clean&Jerk: warm-up sets, 2x90, 2x95, 2x100, 2x90 Front Squat: 3x100, 3x100, 3x100 Snatch Pull: 3x90, 3x90, 3x90 Snatch Pull: 3x110, 3x110, 3x110 Finished with some skill work: 100 double-unders. Also signed up for The Open CrossFit games! Exciting!
Tuesday: Since I skipped the Monday workout, decided to do some conditioning/capacity work at home. Ended up with: 2000m row (slow pace ~2:30) 55 burpees ( slow pace ~3:30) Wednesday: Went to the weightlifting gym. Snatched 2x70, 2x75, 2x80, 2x70 C&J 2x90, 2x90, 2x90 Front Squat 3x100, 3x105, 3x100, 5x90, 5x90 Friday: They moved the … Continue reading An overdue update
Weightlifting Snatch: warm-up sets, 2x60, 2x65(f), 2x65, 1x70, 1x75, 1x80(f), 1x80, 1x80, 1x80, 2x70 Clean & Jerk: warm-up sets, 1x90, 1x95, 1x100, 1x105, 1x110(f), 2x90 Switched to about ~1min rest between these sets, as the weight wasn't much for me and I'm trying to change my weightlifting to be with higher intensity. Seems like it … Continue reading Kind of tired
Went to the 8pm CrossFit class. Usually the warm-up is pretty rough at this gym but this time it was very much like a WOD. It was about 35min, took my breath completely and I was swimming in sweat. Strength 3-3-3-3-3 Power Clean Went 20-50-70-80-90-100kg. Felt easy. WOD Fran 21-15-9 for time of: Thrusters with … Continue reading Fran 2
Snatch warm-up sets, 1x75, 1x80, 1x83, 1x86(f), 2x75(f), 3x70 Clean&Jerk warm-up sets, 1x90, 1x100, 1x107, 2x95 Front Squat 3x100, 3x100, 3x100, 5x90, 5x90 Rowing 5K slow Took it easy again, but finished in 22:39, which is about a minute faster than last Thursday.
Strength/Skill Push press 3-3-3-3-3 Went on with 40-60-70-80-90. Surprisingly the 90kg felt too heavy for 3 reps so I didn't even try a 2nd. I was actually expecting it to be quite easy. I guess I've lost a bit of my push-press mojo. WOD 6 rounds of: 5 strict pull-ups 5 power cleans 5 front … Continue reading Caveman-style
Friday: Skill Squat Snatch - Warmed up slowly and worked until 80kg. All felt very light and solid. Didn't have time to push more weight. WOD 7 rounds of: 5 Thrusters @ 60kg 20 Double-unders 5 SDHP @ 60kg 20 Double-unders The double-unders were a struggle. I still haven't learned them and it was more … Continue reading 4 in a row
Jumped on the rower before breakfast/lunch for an active recovery 5K. Finished in 23:31 with an average pace of 2.21/500m. Felt really easy and I think I'm getting ready to try a maximum effort row.