22
Oct
Yakima’s CrossFit Reformation 10.23.13
Prep work
3 rounds of (45/35/15)
7 RDL’s
7 Snatch pulls
7 Snatch grip high pulls
Olympic lift:
10 Min to work up to a heavy snatch from above the knee
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WOD:
3 rounds for quality
1 min accumulated overhead lockout DB KB
1 min air-dyne (not an all out sprint)
200m Suitcase carry (Single bell)
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ACC Work:
banded pull aparts 30
Cool Down:
40 Banded overhead squats
75# on my snatch. It’s not pretty but working on technique. Used 35# KB for the lockout that was hard but trying to push myself with KB. I had to break it up 1st set 30 sec then in 2nd and 3rd into 20secx3. Used the same wt for the suitcase carry that seemed to feel easier. Think my grip strength is improving.
My Snatch still is awful but I am working on being able to drop into that squat position. Used 53# KB for the suitcase carry, didn’t feel to bad. Used 44# for the lockout, was shaking by the end. Did everything unbroken, so that’s a plus
Snatch work is getting better. 115lbs.
Round 1 & 3 suite case carry was 70lbs KB round 2 was 53kb cause someone used my KB.
Lockout was 44KB.
All unbroken. It was all I had to hold for a minute without dropping. Did it for My NINERS…
Like Boss!!
44# bouble oh 1min hold, 1min airdine sprint 44# suitcase cary 200meet For time 14:47.
100lb snatch. Ahhhhhh im really excited wanted to try 105 ran out of time
#90 hang snatch didn’t look pretty but I got it up , 15# PR
35# double kb hold
62# 200m suitcase carry
Getting stronger and loving it!:)
#175 hang snatch, #20 PR from last week
#53kbs unbroken all 3 rounds
#79 kb suitcase carry