"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
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These are squat not power snatches.
Compare to 080205.
or
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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5 comments:
I wasn't going to post but I felt I needed to because I was SOOOOO brain dead this morning that it is funny...I think. We went to the Y.
Row- 5 mins WU
CFE Rowing 10:20 x 16 No problems here!
WU...CF warm-up x 1 round
"Joshie"...or so I thought...I wrote the workout down and left it at home! So, I only did one round AND only did 20 snatches per arm! And I even forgot to start my timer! Not a good day. It was my first time snatching, though, and balance is not my strong point so I only did 15 pounds to work on form and I think I actually did okay.
So,
20 DB snatch 15# R
21 asst pull-ups
20 DB snatch 15# L
21 asst pull-ups
Ended with...
15 GHD sit-ups and 15 floor sit-ups
When I came back to check how many snatches, (that was all I thought I messed up), I saw that I owe 2 more rounds but naptime is almost over. I told my husband (who does not CF, YET) and his response was, "When does CF ever do only one round?" Thanks honey!
So, I went out to the the garage and did some more snatches with 25# to feel a little better before the kids wake-up. Oh well, I am happy that I did CFE so I don't feel too bad about missing 2/3 of the workout.
I hope everyone elses workouts were better!
Tammy don't feel too badly only 3 people showed up today.
I went with HPC: 7x1 45,55,65,75,85,95,105 (f)
Tabatta row 20/10x8
50 Abmat
Joshie RXd
29:35
After the first round I knew this was going to be tough. Good gut check, makes me look forward to my power day on Monday.
mobility
cfwu x 1 (10#)
SP:
1 x 5 x 45
1 x 5 x 95
1 x 5 x 115
1 x 5 x 135
1 x 5 x 150(2)
1 x 5 x 135
1 x 5 x 115
1 x 5 x 95
1 x 5 x 85
1 x 5 x 65
1 x 5 x 45
Rack Pulls 7x3: 185,205,225,245,265,285,305
Clean & Jerk 7x3: 75,85,90,95,100,105,110,125x1(F)
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