WOD 120724:
BB Gymnastics
1) 5X2 Snatch off High Boxes (at hip) – heavy but clean, rest 60 sec. DEMO VIDEO
2) 5X2 Cleans + 1 Split Jerk off High Boxes (at hip) – heavy but clean, rest 60 sec. DEMO VIDEO
Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat: EMOM for 7 minutes – 2 reps @ 90%
Notes: Percentage is based off of 120515
2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.
Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.
Conditioning
For time:
Row 500m (ALL OUT – do not pace knowing more work is coming)
-rest 1 minute-
30 KB Snatches 32/24kg
-rest 1 minute-
Row 1000m
-rest 1 minute-
50 KB Snatches 32/24kg
Notes: KB Snatches are total reps of both arms and may apportioned in any manner.
Thoughts/Results:
BBG
1.) Snatch off High blocks @ Hips
105-115-125-125-125
– Been a while since I’ve actually focused from the hips. I think weight was good. Maybe could of gone 10 lbs more.
2.) Cleans + 1 Split Jerk
145-155-155-155-155
– Felt heavy for some reason. Felt winded for some reason. Could of gone heavier for sure, but at the time 155# felt right.
Strength:
1.) Back squats
230 Till Minute 6. Failed on the 2nd rep. Dropped it to 220 and finished it out.
2.) Front Squats
155-155-155-155-155
Kept the weight straight across. Should of gone heavier but was the first time doing a pause for that long. Noted that I can go heavier.
Conditioning:
500m Row – 1:40
Not sure about everything else
TIME – 17:53 W/53# KB
Used 53# kettlebell vs 72#. Attempted a few at 72# and were super sketchy, so I will save those on another day to work on. KB snatches slowed me down the most. Too long of breaks between each arm.
MFS
5/7/7
crossfitpete 