Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters
This was a rough one. I can’t wait to have Josh around so that I can work out more regularly.
not good at all.
hate missing :. (
18:08 as Rx’d
Great job today Justin!!!
17:18. Awesome job Justin and Russel
Hate missing also, but need the sleep.
For the OHS is all about the Overhead. The squat takes care of itself if I can keep the shoulder shrugged, elbows locked internally rotated, and weight on the heels.
Weights sucked today, well below PR of 115(4).
Last time I did this work out I hurt myself but no injury this time I take it as improvment .
20:48 ish @ rx’d… PLUS an extra set of power snatch. I was right behind Charlie, but then in my craziness, did an extra set . It was a tough workout, mainly because i have alot of trouble with technique, lack of hip function,and doing things SCALED.(I admit it)
Justin , you made it look too easy!!!! YOUNG WHIPPER SNAPPER!
15.23 – couldn’t stand missing. Threw on the old metal plates in the front yard and let er’ rip.
Snatches all unbroken. Running continues to slay me.
Kevin I bet your neighbors wondered what you were up to!
I had to miss too… Makenzie’s 4th birthday party today…
BUT the girls and I did do the Hampton Cove 1-mile “Fun Run” this morning, and I did it with a 40-pound “vest” = Makenzie on my back. It was a pretty cool event.
Worked out at home. Substituted push press for snatch and only did 4 rounds
15 push press @95#
I ended up trying to replace the 400m run with a 500m row due to the pain in my right calf and knee from yesterday’s long ass run. This was a horrible idea that I paid for dearly on the second round of snatches. The row smoked me and was killing my overall time. I was about 130m in on the second row and decided to take the pain of the run. My rounds looked like:
15 power snatches 500m row
15 power snatches 130m row + 400m run
The rest was as RX’d.
I actually caught my breath and felt my best in the 4th and 5th round.
missed this one ran the hampton cove 5k today. 21:42 (pr).everyone i knew at the race ask me if i ever ran a 5k race and said no. they said well take it slow it’s not easy and laughed. I finished in the top 20 and those same people came up to me and said do you run alot i said NO I DO CROSSFIT!!!.
50 lbs Dumbbell Power Clean
Joe C that is awesome!!