Hanging Snatch plus Jump Rope
Today’s workout was a scaled WOD from CrossFit HQ.
Because of a 15K race tomorrow, I opted to instead of running 400s, I do 100 jump ropes per round. Also, I opted for 3 rounds instead of 5.
WOD - 3 rounds of hanging power snatches and ropes
- 15 hanging power snatches with 95lbs
- 100 jump rope
Total ouput: 45 snatches, 300 jump rope.
*** Legs very sore from Jason mod yesterday. Never underestimate air squats in volume.
Cool push-ups video scoured from the web
Back in the Saddle
Phew - Career changes, travel, and a strong need for physical recovery has sidelined me from CrossFit for over three weeks.
But we’re back.
WOD - wimpy, unfinished Elizabeth
21-15-9 of:
- 135lb squat clean
- ring dips
Training Summary
Blah. Started with 135 and just felt weak. continued with 95lb and that was easy. Dips were done on bars, not rings, and still struggled. I didn’t think 3 weeks off would hurt me so much - but it did.
Back at it.
Nate - First time
Here’s what I posted at HQ:
tough one.
- started with 8 dips/8 pull-ups, but finished 4 sets with bar muscle-ups off a 8 inch box
- handstand PU with legs draped over dip bar
- 65 lb dumbbell
7 rounds + 2 muscle ups
Don’t Forget Skills Training
Sometimes, as CrossFitters, it seems we can get so caught up in the benchmark workouts and improvement of our times, that we can sometimes neglect skills training.
This week, I am purposely taking some time away from HQ workouts and working directly on my olympic lifting skills. It’s important to me to get stronger while also getting faster, and I’ve noticed that my cleans, presses, deadlifts, squats and snatches have all sort leveled out. …at lower weights than I’d like I might add.
WOD - Oly Skillz
- Double Bergerner warmup
- Lots of snatches from bar to 85lbs
- Lots of clean and jerk, from the ground, up to 105 and 135
- Push press 5×5x5×5
- 135 lbs
- 145 lbs
- 155 lbs - 2 reps, stripped to 145, 3 reps
- 135
- Lots of overhead squats with weighted bar
- Turkish get-ups 35, 45 - Max 60 lb kettlebell
Fight Gone Bad - Went Well
Christian Griffith of CrossFit Metro and Jason Tanner of CrossFit Norcross united for the Nationwide Fight Gone Bad workout. This was Jason’s first attempt at Fight Gone Bad as RX’d and he did great with a 226.
Christian, your humble narrator, improved on his 226 from the FGB Atlanta Affiliate Challenge with a 266.
Fight Gone Bad workout consists of three rounds of:
- 1 minute wall ball (20 lb ball)
- 1 minute deadlift high-pull
- 1 minute 20 inch box jumps
- 1 minute push press
- 1 minute rowing machine
No rest between movements - 1 minute rest between rounds.
Lastly, the 2009 CrossFit Games has been announced - Check it out!
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CrossFit Metro Information
CrossFit Metro
CrossFit Training in Metro Atlanta, GA
4007 Ancient Amber Way
Norcross, GA (Peachtree Corners area)
Phone: 404.934.7428
email: christian@crossfitmetro.com -
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