21-15-9 reps for time of:
Hang Squat Snatch, 88#/58#
Ring Dips
200 meter run
Each round of snatch and dips will be followed by a 200 meter run.
Scaling methods will be given during class.
Post time to comments/LogWod.
CrossFit Games competitors:
Push Press 4x1 @ 93% (2-3 minutes rest)
followed by,
CFO WOD
Paleo dinner for the CrossFitter: Grass-fed brisket, boiled rutabaga, and pan cooked bok choy.
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We are hosting the Affiliate team workout BBQ this coming Sunday. We have quite a few of you already RSVP'd but if you still haven't and are planning on coming, please notify us as soon as possible so that we can put you on the list and know how much food to cook.
It will be a fun time and we hope that you can make it. You can email us at crossfitomaha@gmail.com as well.
It will be a fun time and we hope that you can make it. You can email us at crossfitomaha@gmail.com as well.
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Keep filling up the community directory. It will slowly get bigger and bigger. It will be a tremendous asset to our gym.
Tall Snatch (Band Resisted)
- My catch timing and accuracy is off and that's taking at least 5-10 lbs off of what I'm capable on my clean and snatch... Worked up to a moderate weight for doubles...
Clean and Jerk (70-80%) - Singles
110-198#.. Perfect execution
Clean Pulls... A few heavy but just for singles.. 242-282
Band Resisted Front Squat - 4X2 (50% of my max with mini bands)
Metcon... Untimed
5 Muscle Ups
10 Half Moons with a 60# sandbag I borrow from our levi in the gym
20 Kipping Pull Ups (No CTB)
3RDS
** Missed one muscle up
Super scaled this! Used mens bar 44#, reps to 12-9-6, and tan band for dips until last 3 dips had to use blue. The run was my favorite part! Snatch and dips are both a weakness.
This felt really good... definitely feeling stronger in this lately. Looking forward to a new 1RM.
metcon - 15:something?? I could barely hear Ricky when I ran in. Dips were slow but steady - better than I thought, but the last one took 3 infuriating attempts. Did not push the runs - figured it was much-needed rest between dips. Probably a cop-out, but I bought it at the time.
228# on back squat; 1st 2 sets of 5were borderline on depth for some of the reps and in 3rd set, I only got 3 reps before dropping the bar. I could tell when I was letting my torso bend forward losing my upright (mostly upright) position which made it nearly impossible to stand up. This, and the fact that I wasn't letting my knees bend naturally made for a tough night on squat.
Bench wasn't good for me either. I started with 130# after getting all reps last Wed at 125#. I only got 2 in the first set, then dropped to 125# only to get 2 at that weight. I then dropped to 110# for the next 2 sets of 5.
Afterwards, we did 1 set of 10shrugs followed by KB "walk/run" where each of us had to carry 2 KB's without using the handles a short distance. I used 154# for shrugs and 1.5 pood for KB's. We then repeated this once more. It took the longest just to get the KB's balanced so you could "scoop" them in your arms. Or, if you're Chad Cox, you just hoist the KB's on your shoulders and put your hands on the outside and run with it:)